Monday, December 14th

PRE:
3-5 rounds, for WEIGHT, of:
4-6 Front Squats
10-15 Good Mornings
Max reps of 2 Overhead Sit-Ups/Arm (Perform max reps sit-ups, but alternate arms holding the dumbbell every 2 reps.)

WOD:
15-12-9 of:
Deadlift (315/225)
Burpee Box Jumps (24/20″)

WEIGHTLIFTING:
Jerk – 1 EMOM for 5 minutes at 75%, 1 EMOM for 5 minutes at 80%, 1 EMOM for 5 minutes at 85%, and then 5×1 leading up to a heavy single.
Push Press – 4@75%, 4@80%, 4RM
Back Squat – 4@75%, 4@80%, 4RM