Thursday, December 27th

Oly:
Every :30 for 5 minutes (11 total reps)
1 Clean @ 85-90% of 1RM

Strength:
Press 5

Metcon:
5 Rounds
5 Push Presses - As Heavy as Possible
15 KB Swings
25 Double Unders

Endurance:
Airdyne or Rower
10 minutes of
:30 on
:30 rest

Keep a consistent pace at 90% perceived effort/intensity.