4303 Friday 12/12/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

5 BAR MUSCLE UPS

A
Coach led warmup
(15 min)

B
Every 3:00 for 5 sets:
1 squat clean + 1 hang squat clean + 1 split jerk
*Start at a 7 rpe and build to a heavy complex with good technique and no misses.

C
30 dball/sandbag to shoulder (150/100)
*6 min timecap

D
Coach led mobility and cooldown
(10 min)