Monday, December 10, 2018

Monday, December 10, 2018

(A) Warm Up - EMOM x 9:00 (3 Rounds)

Minute 1: 12/10 Cal Row

Minute 2: 4 Alternating Spidermans w Reach/side + 5 push ups

Minute 3: 10 Russian KBS

Into…

2 Rounds:

3 Inchworms

6 Barbell OHS

(B) Snatch Drills

3 Scarecrow Snatch - EMOM x 3:00 (PVC, Empty Bar, 20%)

Into…

EMOM x 12:00

Minutes 1-3: 1 Snatch Pull + 1 Hang Snatch + 1 Snatch (60%, 63%, 66%)

Minute 4: Rest

Minute 5: 1 Snatch @ 70%

Minute 6: 1 Snatch @ 73%

Minute 7: 1 Snatch @ 76%

Minute 8: Rest

Minute 9: 1 Snatch @ 79%

Minute 10: 1 Snatch @ 82%

Minute 11: 1 Snatch @ 85%

Minute 12: Rest

Then…

3 Singles, not on the clock, @ 85%+

(C) For Time:

21-15-9

STRICT Barbell Press (75/55)

Ring Dips

Push Ups

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