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Friday 12/15/23

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Snatch & Squat Strength (30:00)
Snatch (15:00) (warm up for 5, EMOM for 10)
EMOM 10: 2 Snatch (Goal Percentage 84% – 87%) of 1RM OR Build to a moderately heavy set of 2
Straight Into…
Front Squat OR Back Squat (15:00)
Front Squat OR Back Squat 3×3 at 81% 1RM OR Build to a moderately heavy set of 3
METCON (16:00)
EMOM 16:
Min 1: 7 Strict Deficit Handstand Push-ups (RX: 25 lb plate)
Min 2: 14 Ring Row (RX: Rings directly beneath rig)
Min 3: 21 Wall Ball (RX: 20/14)
Min 4: Rest
OPTIONAL WORK:
Alternate:
A) Strict Press
3 x 6 @65-70%
B) Strict Weighted Pull up
3 x 6
3 rounds for quality of: 12 Glute Ham Raises + 6 Seated Box Jumps for height
15 – 12 – 9 – 6 – 3
Strict Pull Up OR Chin Up
Strict HSPU

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