December 21st, 2022

Monster Mash

On the 0

AMRAP 9

12 Bar Hop Burpee

9 Power Clean

6 Shoulder to Overhead (60/40)

3RFT

400m Run

20 Back Squat (60/40)

10-9-8-7-6-5-4-3-2-1

CTB

Over Box Jump

Time Cap: 35 mins

Stimulus: Athletes should aim for unbroken shoulder to overhead & back squat.

Sets of 5+ on CTB

Scaling: Reduce load as needed. CTB> Pullup > Jumping variations