251112 Wednesday

Weightlifting 1 Power Snatch + 1 Squat snatch build to heavy 10 min EMOM 1+1 at 80-90% Metcon 5 rounds for time 20 KB swings 24/16 15 box jump overs 10 bench press 60/40

In teams of two For time 50 OH lunges 50/35 10 rope climbs 2 mins rest 40 power cleans 60/40 20m HSW 2 mins rest 30 STOH 70/50 30 BMUs 2 mins rest 20 front squats 80/55 40 HSPUS 2 mins rest 10 squat s

Weightlifting 1 clean pull + 1 power clean from below the knee Build to heavy 5 sets at 80-90% Metcon 8 min AMRAP 50 DUs 15 swings 10 alt goblet lunges 4 min rest 8 min AMRAP 15 box jump overs 15 KB S