Friday - options

Friday dec 23

if doing 12 days on Saturday than do  

 Tiff

On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.

 

if not doing Saturday then do  

  • Day 1: 1 Clean and jerk 155/105
  • Day 2: 2 Front Squats 155/105
  • Day 3: 3 muscleups
  • Day 4: 4 Pistols
  • Day 5: 5 toes to bar
  • Day 6: 6 Thrusters 155/105
  • Day 7: 7 Burpees over bar
  • Day 8: 8 Deadlifts 155/105
  • Day 9: 9 Handstand push-ups
  • Day 10: 10 Box jumps 30/24
  • Day 11:  11 hang cleans 155/105
  • Day 12: 12 weighted pullups 35/15- use kb