Saturday, Dec 24

Warmup:
-Med Ball Cleans
-Jump rope
-Roll
-OH Squats
-Ring Rows
-Prayer on wall

Dash A:
0-10min:
10 clean and jerks at each weight:
Start at 45 bar or 75 bar
After 10 reps are completed, add 10 lbs.
Deadlifts can be completed instead of clean and jerks, at a 4:1 ratio.

Dash B:
15-20:
Row for calories

Dash C:
20-30:
AMRAP:
5 kb swings @ 70/53 while partner holds pull-up bar
5 pull-ups while partner holds kb
10 box jump burpees while partners hold plank

Dash D:
30-35:
Max effort wall-balls without ball dropping

About Coach Chang

On a journey in helping the world Surpass the Limit, to achieve anything in fitness and life. Highlight Video: http://youtu.be/WcfWXarQaXA
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