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
