Wednesday 12.21.16

Essentials:
A.
14min EMOM
Odd: Snatch Lift Off x 10 reps
Even: Snatch Push Press x 10 reps

B.
For Time:
No Push Up Burpee Box Jump x 50 reps
Sit Ups x 50 reps
Goblet Squat x 50 reps
*10min Cap*

Fitness:
A.
14min EMOM
Odd: Snatch Lift Off x 10 reps
Even: Drop Snatch x 10 reps

B.
For Time:
No Push Up Burpee Box Jump x 50 reps 24/20
Sit Ups x 50 reps
Overhead Squat x 50 reps 75/55
*10min Cap*

Performance:
A.
14min EMOM
Odd: Dead Stop Overhead Squat x 1 rep (Build weight each set)
Even: Muscle Snatch x 7 reps

B.
For Time:
No Push Up Burpee Box Jump x 50 reps 24/20
GHD Sit Ups x 50 reps
Axel Bar Overhead Squat x 50 reps 75/55

Competitor Session 2:
A.
Not For Time:
Alternating Single Arm Dumbbell Full Snatch x 30 reps 85/55