Friday December 15th

Dec. 14

SKILL
SNATCH

EMOM 15
Mins 1-5) 2 Power Snatches
Mins 6-10) 1 Power Snatch
Mins 11-15) 1 Squat Snatch

Try to work up in weight across all minutes

WOD
AMRAP 15
5 Back Squats (From Floor or Rack)
10 KB Swings
15/12 Calorie Row / Ski OR 12/10 Cal Bike

D - Choose Weight
F - 115/75, 50/35
P - 155/105, 70/50

SWEAT
EVERY 3:00 x 5
20 Ball Slams
10 Ring Rows
6 Med Ball Lungesters

STRENGTH
EMOM 8
1) :30 Bench Press
2) :30 Hammer Curls

Ashley Mathewson

Monday December 18th