12-2-14

STRENGTH – Snatch 12 min EMOM – Increase load at 6 min 1 Snatch from the High Hang 1 Snatch from above the knee 1 Snatch from just below the knee (looking for a full squat snatch on all of these, or a power snatch + overhead squat)

CONDITIONING (4x) 15 plate burpees (45#/25# – plate goes from ground to overhead 10 Sumo Deadlift Highpull (95#/65#)

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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