Monday, 5 December

WARM UP

Hang Squat Snatch

6 sets on 2:30

  • Set 1: 3 Reps @ 63%
  • Set 2: 3 Reps @ 73%
  • Set 3: 2 Reps @78%
  • Set 4: 1 Rep @ 83%
  • Set 5: 1 Rep @ 86%
  • Set 6: Heavy Single Attempt

“Sager’s Wager”

5 RFT, Time Cap 20 mins

  • 60 Double Unders (90 Singles)
  • 15 Overhead Squats (LvL3 135/95, LvL2/RX 115/85, Scaled 95/65)
  • 3 Rope Climbs

Additional Work: (AFTER)

For Time, 10 min time cap, RX 115/85

  • 90 GHD Sit-Ups
  • 30ft Back Rack Walking Lunge
  • 30ft Front Rack Walking Lunge
  • 30ft Overhead Walking Lunge
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