Saturday December 7th

A) Every 90 Secs x 6 sets: 1 High Hang Power Clean 1 Hang Power Clean 1 Low-Hang Power Clean 1 Power Clean B)Every 90 Secs x 6 sets: 1 High Hang Power Snatch 1 Hang Power Snatch 1 Low-Hang Power Snatch 1 Power Snatch Add weight each set working to a tough set of the complex C) every 2 mins x 4 sets: 1 Pausing OH Squat* + 1 OH Squat *(3) Pauses: – 1s at Parallel – 1s at Bottom – 1s at Parallel D) Overhead Squat Build to a Heavy Set of 3 Pause for 3 seconds in the bottom of each rep Endurance: A) 7 sets of: 1 Min Row @ high effort 1 Min rest Rest 5 mins between sets B) 7 sets of: 1 Min AB @ high effort 1 Min rest Rest 5 mins between sets B) 7 sets of: 1 Min ski erg @ high effort 1 Min rest