4306 Monday 12/15/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

8 BURPEE OVER PARTNER

A
400 meter easy jog

3 rds
5 bootstrap squat stretches
10 alternating v-ups
10 pvc pass throughs
10 pvc overhead squats

2 rds with an empty barbell:
10 hang snatch high-pull
5 hang squat snatch

Spend remaining time to build to your starting complex loading
(15 min)

B
Every 3:00 for 5 sets:
1 squat snatch + 1 hang squat snatch + 1 overhead squat

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

C
Every 3 min for 5 sets
20/15 cal Ride
*Each attempt should be max effort