Saturday December 14

 A) 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 B) Every 90 Secs x 6 sets: 1 High Hang squat Snatch 1 Hang squat Snatch 1 Low-Hang squat Snatch 1 squat Snatch Add weight each set working to a tough set of the complex C) C) every 2 mins x 5 sets: 1 Pausing OH Squat* + 1 OH Squat *(3) Pauses: – 1s at Parallel – 1s at Bottom – 1s at Parallel D) front Squat Build to a Heavy Set of 3 Pause for 3 seconds in the bottom of each rep Endurance: * 50 cal row * 40 wall-balls 20/14 * 30 box jump overs 24/20 * 2 lengths front rack walking lunges 95/65 * 10 pull-ups * 25 cal row * 20 wall-balls 20/14 * 15 box jump overs 24/20 * 1 length front rack walking lunges * 5 pull-ups