11-2-16

Strength 12 min alternating movements 1st min 1 hang clean + 1 hang squat clean AHAP 2nd min 3 Weighted pull-ups (hold a dumbell with your feet) If you can’t do weighted do strict or do a pull-up and slowly lower to the bottom

Wod 3X 12 power snatch (105/75) 9 pull-ups (cc: c2b) 6 pistols

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike