23 Dec 2019
Weightlifting
1 Power Snatch + 2 Snatches (E2M 2 sets @75% of 1RM; 3 sets @80%)
Perform one power snatch and then two squat snatches. They do not have to be TNG.
Metcon
Metcon (Time)
4 RFT (RX+)
5 BMU/RMU
10 HSPU
12 Lateral Jump Overs
5 BMU/RMU
10 HSPU
12 Lateral Jump Overs
4 RFT (RX)
5/3 Pull-ups
5/3 Ring Dips
10 HSPU
12 Lateral Jump Overs
Work on Pull-ups for those still trying to get those do
4 RFT
4 Toe Assisted or 4 – 3 Sec Negatives
10 Push Press (95/65) (75/55)
12 Jump Overs
4 RFT
4 Toe Assisted or 4 – 3 Sec Negatives
10 Push Press (95/65) (75/55)
12 Jump Overs
Closed 12/25 and 12/26