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181129

1) WARM-UP: 2 Rounds

5 each x Iron Cross

10 x Pass Throughs

10 x Overhead Squat with PVC

2) OLYMPIC LIFTING: Snatch

EMOM 4:

High Pull + Panda Pull + Power Snatch

—1min rest—

EMOM 4:

Power Snatch + Hang Power Snatch + Overhead Squat

—1min rest—

Every 2 min for 10 min:

Power Snatch + Hang Squat Snatch

3) METCON: AMRAP 20

12 x Alt. DB Snatch @50/35

6 x C2B

12 x SA DB Lunges @50/35 (6 each arm, Front Rack)

*Rx+: Bar Muscle Ups, Overhead Lunges

Scaled: Band or Jumping Pullups x 12, less than or equal to 45/30, DB at side)

Earlier Event: November 28
181128
Later Event: November 30
181130