12.10.18

warm up:

10 min EMOM

16/12 pushups w/alt shoulder tap

w/remainder of each minute single under, shadow box, shuttle run or march in place.

mobilize as needed

Drop in between all your reps for the complexes

A. Power Snatch+2 full snatches

2×1@65%

3×1@70%

B. Split Jerk

2×3@70%

3×3@75%

C. Clean pull

12 x 2@90%

D. Back Squat

6×2 across

E. Class

Sunday, December 9th, 2018 at 10:37 pm / Competitive