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