4299 Monday 12/8/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

1 SYNCHRO WALL WALK + HSPU

A
3 rds
10 alternating groiners
10 pvc pass throughs
10 bootstrap squats
50 single unders

2 rds
10 pvc muscle snatches
10 pvc overhead squat
20 double unders

2 lap run - hard

Spend remaining time to build to your snatch complex loading
(12 min)

B
Every 3:00 for 6 sets:
1 hang power snatch + 1 overhead squat + 1 low hang power snatch + 1 overhead squat + 1 power snatch + 1 overhead squat

*Start at a 7 rpe and build to a heavy complex with good technique and no misses.
(18 min)

C
10 min AMRAP
10 squat snatches (135/95)
100 double unders
800m run
Max rep squat snatches in the time remaining

D
Coach led mobility
(5 min)