30
Nov
Friday December 1st
Strength:
Power snatch 8-6-4-2 start with light weight add each time to moderately heavy double with 2 min rest btw each set
WOD:
AMRAP 15 –
50 Dus( 100 Sus) ,
8 Pull ups,
15 OHS
Rx 105/75 L2 95/65 L1 65/45
*scale jumping pull ups
Met Con
3x50m of Farmer Carry, heavy as possible, 3 x 60 sec plank, 3×25 Plate twists
5 RFT of
500m row,
30 Squats,
10 Burpees