12.10.18

Strength-Snatch 16 Minute EMOM First 4 min 5 Hang Power Snatch (light) Next 4 min 1 Push Press 1 OHS 1 Snatch Balance Next 4 min 2 Squat Snatch or Power Snatch+OHS Next 4 min 3 Snatch High Pull (AHAP)

Wod 3X 500 Meter Row 15 HSPU 30 Walking Lunges

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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