Monday Dec 4th – Sunday Dec 10th

Mon 4th
- Heavy set of 1 Front Squat+1 Push Press + 1 Push Jerk
- “Buffalo Brew Coffee”
  3 Sets (1 set every 5:00)
  5-10-15 cal row
  3 shuttle runs (50′) after each row.
  ***Women’s Cals 4-8-12
Tues 5th
- “Custer”
  5 Sets:
  15/12 Cal Bike
  12 Handstand Push Ups
  50ft Dumbbell Lunge (50s/35s)
  REST 1:1
- Pull Up Skill Progression Work
Wed 6th
- 3 Position Power Snatch 5×3
  1 Power Snatch + 1 Below the knee + 1 Hang
  Build to heavy across 5 working sets
- “Wilson”
  15:00 AMRAP
  5-10-15-20-25…
  Toes to Bar
  10 Overhead Squats (95/65)
  50 Double Unders
Thurs 7th
- “Yellowstone”
  1-3-5-7-5-3-1 Power Cleans (185/135)
  2-6-10-14-10-6-2 Box Jump Overs (30/24)
- Glutes and Shoulders Pump
Fri 8th
- System Error – I’ll try to update asap. Check SugarWod.
Sat 9th
Sun 10th