12.17.18

Iron

Power Snatch + Hang Power Snatch + Hang Squat Snatch (3.2.1 – every 2 min x 6 sets)

– from 155/105 or 60% of 1RM Snatch

Performance

Metcon (AMRAP - Rounds and Reps)

6 min
7  DL – 245/165
25  DU
Ski 150mrest 4 min

Metcon (AMRAP - Rounds and Reps)

6 min
15 WB – 30/20#
30′ HS walk
Run 200m

Fitness

Metcon (AMRAP - Rounds and Reps)

6 min
7  DL – BW
15  DU
Ski 150mrest 4 min

Metcon (AMRAP - Rounds and Reps)

6 min @85%
15 WB 20/14#
2 HS Wall Run
Run 200m

Ryan Thompson