12/8 - 12/10

Mon 12/8:

A. MUs: 5 x 2-3, RAN

✔

B. Snatch Balance: 4 x 2; rest 60-90 sec

notes-keep it light & go for speed to the bottom and catching the weight solidly 

✔115 x 4. *easy weight. Felt perfect for practice. 

C. Hang Power Snatch + OHS: 5 x 1+2; rest 2 min

✔115, 115, 125, 125, 135. 

D. 3 Pos. Snatch DL: 4 x 3 @2 sec pauses*; rest 3 min

notes*-pause at 1" off floor, just below knees, and power position

135, 135, 145, 155. 

Tue 12/9:

10-15 min aerobic warmup

10 min AMRAP @80%:

Row 250m

10 Thrusters 95lbs

10 T2B

✔4 full rounds. 

--4 min recovery--

10 min AMRAP @80%:

Assault Bike 10 cals

5 HSPU

10 Burpees

✔4 full rounds + AB 10 cals & 4 HSPU. 

+

10 min easy aerobic c/d

Wed 12/10:

rest