Monday 12-31

warm up
row 250m
3×10
ghd sit ups
back extensions
good mornings-use a bar or weights, light enough to focus on form

skill
Power Cleans
5-5-3-3-1-1-1 this is primarily a warm up for the DL

strength
Deadlift 3×3 add weight from last week

functional fitness
Deadlift at 5×5 adding weight only if form is solid

strength endurance
Deadlift 1×21
If last week was unbroken add weight. If you had to break it up last week, try for fewer sets, aiming for unbroken.

functional fitness
Using 60% of your last set of DL, do 12-9-6 resting 90s between sets.

conditioning
12 min AMRAP
5 KB snatches/arm 55/35
10 KB swings 55/35
15 burpees

functional fitness
3 rounds, rest 1:1
10 sit ups
10 KB swings 35/24
10 burpees

stretch
pigeon stretch
wall straddle
supine hamstring