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Saturday: 12/15/2018

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Skill Session
A. Dumbbell Bench Press (x Max Reps)
-Use 25s, 35s, or 50s and go for max reps UB
-If you get 15+ reps, go heavier next time
B. Bent Over Row (12-12-12-12-12)
C. Dumbbell Lateral Raises (20-20-20-20)
Metcon
With a Partner!

AMRAP 15;
-Row 20 Calories
-20 Ring dips/Pushups
-Ski 20 Calories
-20 DB Hang Power Cleans (35/50)

Friday: 12/7/18

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Strength

Snatch Balance (3-3-3-3-3-3)
-6 minutes, keep weight LIGHT and work technique
High-Hang Snatch (2-2-2-2-2-2)
-6 minutes, keep weight LIGHT to MODERATE and work technique.
Snatch (1-1-1-1-1-1-1-1)
-12 minutes, find a 1RM.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5;
-15 Power Snatch (55/75)
-10 burpee over the bar