Friday 2nd December 2016

A) 15min AMRAP:

50 Double unders

10 Single arm kb overhead alt lunges (left arm)@L1=16kg/6kg – L2=20kg/12kg – L3=24kg/16kg

12/9 Cal row

10 Single arm kb overhead alt lunges (right arm)

B) 10mins to find a “heavy”:

2 rep full snatch with a 3 sec pause in the catch (drop + reset)

C) 3 Rounds for time:

10 Power snatch @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg

10 Bar facing burpees

10 T2b