251206 Saturday

Strength Back squats 2 sets 6 reps 2 sets 5 reps 2 sets 4 reps All at 75-85% of your 1 RM Metcon 9 min amrap 9 deadlifts 60/40 9 pushups 9 pullups

For time In teams of 2 800m synchro run 20 power snatch 50/35 40 toes to bar 60 wallballs 40 toes to bar 20 power snatch 800m synchro run 8m HSW 8 HSPUs 4m HSW + 1 pirouette each partner 16 BMUs 4m HS

Weightlifting Power clean Build to 3RM 12 sets 1 rep every 30 sec at 100% Metcon 18-15-12-9-6 Cal row (or run 300-300-200-200-100) hang power clean 40/30 Pushups 15 min cap