Wednesday, 21 Dec 16

1. Warm Up - 10 Minutes

2. Weightlifting - 10 Minutes

Snatch EMOM

at 0:00 - 3 Reps @ 55%

at 1:00 - 2 Reps @ 60%

at 2:00 - 2 Reps @ 65%

at 3:00 - 1 Reps @ 70%

at 4:00 - REST

at 5:00 - 3 Reps @ 65%

at 6:00 - 2 Reps @ 70%

at 7:00 - 2 Reps @ 75%

at 8:00 - 1 Reps @ 80%

at 9:00 - REST

at 10:00 - 1 Reps @ 90%

3. Metcon - 4 RFT

5 Hang Power Snatch 135/95

10 Box Jumps 24/20

15 Wall Balls 20/14