December 1, 2021

December 1, 2021

12/1/21

Weightlifting
Snatch (Weight)
Warm Up
1×3 Power Position
2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.

then,

4@65%
3@70
2@75
4@70
3@75
2@80
4@75
3@80
2@85

-Rest 2-4 Min between sets, drop and reset

Metcon
Metcon
Optional Bodybuilding

3-5 Sets

10 Double DB Bicep Curls
10 Bent Over Rows (10/arm)
6-20 GHD Hip Extensions

Extra Work
Metcon (Time)
For Time:

20 DU’s
Run 400M
40 DU’s
Run 400M
60 DU’s
Run 400M
80 DU’s
Run 400M
100DU’s
Run 400M

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