Monday, December 7th

PRE:
3-5 rounds, for QUALITY/WEIGHT, of:
6-8 Back Squats
8-12 Glute-Ham Raises
1 minute Overhead Plate Hollow Hold

WOD:
3 rounds, for TIME, of:
14 Kettlebell Squat Cleans (70/53) orĀ 7 Squat Cleans (155/105)
14 Kettlebell Swings (70/53)
21 Box Jumps (24/20″)

WEIGHTLIFTING:
Jerk – 1 EMOM for 5 minutes at 73%, 1 EMOM for 5 minutes at 78%, 1 EMOM for 5 minutes at 83%, 5×1 working up to a heavy single.
Push Press – 2×4@75%, 3×4@80%
Back Squat – 2×4@75%, 3×4@80%