Wednesday 5, December 2018

Warm up
Coach led

Ready
20 double KB sit ups
20 crunches

Strength
Snatch
65-70-75% x 3 reps
80-85% x 2 reps
Catch in hole
Do not touch and go

Metcon
15 min EMOM
8 cal bike
4 Dumbbell clean and jerk 50/35lb
* can do all to one side before switching