Friday, December 7, 2018

Prep
3 Wall Walks
4 Unbroken Complexes of: 1 Power Snatch + 1 Mid Hang Power Snatch + 1 Overhead Squat
8 Banded Lat Pull Downs

Strength
12 Minute EMOM
Even Minutes: 1 Power Snatch + 2 Overhead Squats
Odd Minutes: 8 Dual Dumbbell Push Presses
Start the Snatch + OH Squat complex  @ 65% of max and increase to a heavy complex.

Conditioning
800 Meter Run
25 Dual Russian Kettlebell Swings
Rest 2 Minutes
600 Meter Run
20 Dual Russian Kettlebell Swings
Rest 1.5 Minutes
400 Meter Run
15 Dual Russian Kettlebell Swings
KB Weight: 40/30

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