Monday, December 5, 2016

Weightlifting
snatch pull down complex (10 min. to find max - )
 Snatch pull to explode + Hang snatch (above knee) + hang snatch (below the knee)
Weightlifting
Front Squat (FIND 3 REP MAX)
Metcon
Metcon (Time)
3 rounds - at a steady pace, not for time -8 strict pullup -10 alt. pistols -20 ft. HS walk
Metcon
Metcon (Time)
Row Helen - 3 rounds for time -500m Row -21 KB swings (55/35) -12 Pullups

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