December 1, 2020

December 1, 2020

12/1/20

Weightlifting
Snatch Pull (4X3)
Snatch Pulls
4×3 @ 70-90% 1RM Snatch

Metcon
Metcon (Time)
For Time:

3-6-9-12-15-18
Box Jump 24/20"
KB Swing 53/35 lbs

Extra Work
Metcon (Time)
For Time:

Row 3k

Every 250m, rotate through the following stroke ratings.
1) 21-23 spm (Strokes Per Minute)
2) 25-27 spm
3) 29-31 spm
4) Open (athlete’s choice)

Then repeat 2 more times to complete 3,000m.

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