‘Tis the Season! Leave Season’s Greetings for your coaches in their stockings… blank cards are next to the sign-in computer.

A. Jerk Complex:
(2-Power+1-Split)
w/ 5 Sec pause at the bottom of the dip
Build to Heavy Complex
(4-5sets)

B. Front Squat
3×5

C.
“Jackie”
1,000m Row
50 Thrusters 45,35
30 Pull-ups
(Time Cap 15:00)