251211 Thursday

Weightlifting Squat snatch Build to 2RM DnG 5 min emom 1 squat snatch with 3 sec pause at the bottom and at the top At 70-80% Metcon 9 min amrap 3-6-9-12-15-18-etc Burpee box jump over SDHP 50/35 C2B

in teams of two 10-8-6-4-2 Back squats at 1.5x bodyweight RMU/BMU 2 mins rest 10–8-6-4-2 front squats at 1x body weight burpee pullups 2 mins rest 10-8-6-4-2 Overhead squats at 0.75x bodyweight burpee

Weightlifting 1 power clean + 1 squat clean 5 sets 1+2 at 70-80% Metcon 3 rounds 3 min AMRAP - 90 sec rest 12 toes to bar 9 burpees over the bar 6 front squats 3 STOH 60/40