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181218

1) WARM-UP: 2 Rounds

10 x Pass Throughs

8 x Muscle Snatch

6 x Overhead Squat

2) OLYMPIC LIFTING: Snatch

Alt. EMOM 10:

Snatch Deadlift x 4 @70, 80, 90, 100, 110%

Power Snatch x 2 @70%

—2 min rest—

Every 2 min for 6 min:

2 x Power Snatch with 5 second eccentric @60%

3) METCON: 10,9,8,7,6,5,4,3,2,1

Calorie Row/Ski/AAB

Hang Clean and Jerk @50% of C & J Max

4) COOL-DOWN: 5-10 minutes

Flexibility and Mobility

Earlier Event: December 17
181217
Later Event: December 19
181219