Friday 1st December 2017

A) 3 Rounds:

300/200m Row

10 Empty bar goodmornings

5 Snatch drop

5 Tempo OHS (3-1-2-1)

 -10min cap-

B) Squat snatch:

7mins to find 5RM TNG

C) Squat snatch:

10mins to find 2RM TNG

D) EMOM 12min:

Min1- Hspu L1=8 – L2=12 – L3=16

Min2- 10 Alt pistols + T2b L1=4 – L2=7 – L3=10

Min3- 15 SDHP @L1=25kg/15kg – L2=30kg/20kg – L3=35kg/25kg + Max box jump overs