4301 Wednesday 12/10/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

3 SYNCHRO DB CLEAN & JERKS

A
2 min row - easy

2 rds
10 bootstrap squats
20 alternating groiners
10 low ring muscle up transitions

2 rds
10 second ring support hold
10 second bottom dip hold
5 ring kip swings

2 rds
5 empty barbell front squats
5 empty barbell back squats
10 ring rows
10 ring dips

2 min row - hard

Spend remaining time to build to your squat loading
(15 min)

B
12 min EMOM
Min 1: 2 Front Squats
Min 2: 4 Back Squats
*All reps at 75-80% of most recent heavy front squat

C
3 rds
10/7 ring muscle ups
50 air squats
*13 min timecap

D
Coach led mobility
(5 min)