Talk is cheap. Squat deep.

Strength: Back Squat (3 x 3)

(Wendler Week 2, cycle 2)

(Rest 3–5 minutes between WORK sets)

70% x 3 +10lbs

80% x 3 +10lbs

90% x 3 +10lbs

-Percentages based off of 90% of your (1RM) PLUS 10lbs (ex. if your max Back Squat is 225#, your percentages will be based off of 90% of 225# + 10lbs (205# + 10lbs).

Strength: In only 5 attempts, build to a heavy Muscle Snatch

Strength: Five sets of: Hang Snatch x 1 rep @ 75-85% of 1RM Snatch

(Rest as needed)

Strength (Complex): 5 total rounds of:

1 Snatch DL
1 Hang Snatch
2 OH Squats
1 Snatch Balance

- Use a weight that you can perform every rep perfectly.

- This is meant more for practice than load.

MetCon (Time): 25 Days of Christmas day 2

For Time: Row 50 Calories

Be Inspiring.

Simple and effective tip for Olympic lifts: Adjusting Foot Position

Strength: Work up to 85-90% of your 1RM Snatch

-then-

Every Minute, On the minute for 5 minutes:

1 Snatch @ the weight you worked up to

Strength: Work up to 85-90% of your 1RM Clean & Jerk

-then-

Every Minute, On the minute for 5 minutes:

1 Clean & Jerk @ the weight you worked up to.

Strength: Front Squat (3 x 3)

(Wendler Week 2, Cycle 2)

70% + 10lbs x 3

80% + 10lbs x 3

90% + 10lbs x 3+

-Percentages based off of 90% of your (1RM) PLUS 10lbs
(ex. if your max Front Squat t is 225#, your percentages will be based off of 90% of 225# + 10lbs (205# + 10lbs).

MetCon (Time): 25 Days of Christmas (Day 1)

25 Burpees