5 December 2021
RX
Strength/Skill
Snatch Work
EMOM 12
Min 1: 3 snatch pull + 1 power snatch
Min 2 : 2 snatch pull + 2 power snatch
Min 3 : 1 snatch pull+ 3 power snatch
(load increse for each minute if possible
Workout
WOD ( 10 minute clock) Rx 40kg/30kg
21-15-9
OH squats
Sit ups
Pull ups
Max cals in remaining time
METCON
Workout
3 mins on/ 2 mins off
400/350m row
6 Wall balls
6 Kickback bupees
Max Wall ball box step over in remaining time
6 rounds
SURVIVOR
Workout
AMRAP 45 min
Team of 3
P1:
1 KB Goblet Squats
1 Burpees
1 KB Swings
P2: OH Plate Hold
P3: Rest
* Add 1 rep after each partner completed round
LEARN TO MOVE
Session 1
Squat + Pressing Series