251117 Monday

Weightlifting Squat snatch Build to 3 rep heavy DNG 3 sets 3 reps at 80% Metcon 5 rounds for time 21 wallballs 15 toes to bar 3 squat snatch 70-80% of today

In teams of two For Time 1K synchro run 30m HSW 3 rounds 12 DB thrusters 22.5/15 12 synchro burpees For time 20 Toes to bar 10 DB bench press 22.5/15 15 box jump overs 10 DB bench press 5 BMU 10 DB be

Strength 15 min EMOM Min 1: 5 strict press at 50-60% at recent 1RM Min 2: 3 deadlift at 75-85% at recent 1RM Min 3: Rest Metcon For Time (12 min Cap) 50-40-30-20-10 DUs Wallballs