Warm up: 4 rounds

250 m row

15 ghd sit ups

10 EL kb swings


A. Snatch 4×1 at 80% of best snatch from the past two weeks.

B. Clean and Jerk 4×1 at 80% of best clean and jerk in the last week

C. Back Squat 4×2 at 80% of best squat in the last two weeks

D. Class

E. Row 12 minutes AFAP while breathing in through nose and exhale through the mouth.

Wednesday, December 5th, 2018 at 12:18 am / Competitive