251221 Sunday

Weightlifting Snatch Build to 1 rep heavy 6 sets 1 rep at 70-80% Metcon 2 rounds 4 min amrap 10 hang power snatches 40/30 10 burpees over the bar 50 DUs Max toes to bar in the remaining time 2 mins re

In teams of 2 7 min amrap 8 toes to bar 10 1DB hang clean and jerk 12 cal row/bike 1 min rest 7 min amrap 10m 1DB OH walking lunges 10 alt 1DB box step up 10 strict HSPUs (sc box HSPUs) 10m HSW or 3 w

Strength Strict press Build to 5RM 20 reps in as little sets as possible at 60% Metcon Every 7 mins for 3 rounds 80 DUs 40 DB alt snatches 22.5/15 40 DUs 20 burpees over DB 10 pullups