Monday, December 18

Hang Snatch (5 x 1, 1x1)

Every 1:30 x 5 Sets: Hang Power Snatch Overhead Squat Hang Squat Snatch then 7 Minutes to Build to Heavy Hang Squat Snatch

Overhead Squat (2 x 10)

2 Sets of 10

Ring Muscle Ups (Emom x 10)

Alternating On the Minute x 10 Odd: Max Ring Muscle-ups in 40 Seconds Even: 50 Double Unders *scale- chest to bar pullup, pullup, ring row, burpee pullup

Metcon (AMRAP - Rounds and Reps)

AMRAP 20: 27/21 Calorie Row 21 Chest to Bar Pull-Ups 15 Burpee Box Jumps (24/20) 9 Clean and Jerks (135/95)

Rx+ 165/110