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December 7, 2022

EMOM x6:
2 drop snatch or snatch balance
2 tall snatch or dip snatch
+
6 minutes to build to a heavy set for the day:
1 snatch pull
1 squat snatch

AMRAP in 9 minutes:
3 overhead squats
6 bar facing burpees
9 box jump overs

Up to 12 min Death by push press 25-20-15-10-5 reps for time of:CaloriesBox jumps Sit-upsRing (Or Box) dips

8 Min AMRAP 250m Row 10 Ring row 12 DB Deadlift 2 min in between 8 Min AMRAP 250 m row 8 pullup 12 DB Hang clean 2 min in between

Front Squat 3 sets 10 reps 12 min AMRAP 6/8/10/12/14 +++KB swings Calories Step back Lunges