12/30/2020

Warm-up
Warm-up
12 min x
3 Rounds
10 Alt DB Snatch
10 Air Squats
10 Alt Lunge w/ DB Overhead
+
AMRAP with remaining time:
6 Upright Row
6 Behind the Neck Squat and Press
6 Muscle Snatch
6 Overhead Squat
6 Good Morning
6 Bentover Row
– add weight each round

Weightlifting
Snatch (Build to a heavy triple in 10 min)
NOT AHAP, but heavy
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
3 Snatch @ your heavy triple weight
15 Bar-Facing Burpees
50 Double Unders
Metcon
Accessory Strength (pick 2):
1) Romanian Deadlift – 4 x 12-15
2) Sumo Deadlift – 4 x 8-12
3) Barbell Hip Thruster – 4 x 8-12
4) Reverse Lunge – 4 x 20 alt steps