Friday December 4th

Barbell specific warm up on board

Start with an empty bar and work up to a moderate weight. Form focus.

7 sets of 2 squat snatch
Drop and reset between reps, short break a few seconds
70 to 80 percent of 1 rep max
Strength/skill 1
4 sets of 3 snatch grip deadlifts- 85 to 105 percent of your 1 rep max.


12 minute Amrap

4 Chest to Bar Pull Ups
6 DB Snatch 50/35lbs
8 Db front rack lunges (4 each leg)
10 Wallballs 20/14lb