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WOD: Tues Dec 12

STRENGTH: OHS
•8x3 @ 70% of your heaviest snatch

• 4x2 snatch balance you choose the weight

CONDITIONING: complete as many reps as possible in 10 min of:
• 3 thrusters 95/65
• 3 pull ups
• 6 thrusters
• 6 pull ups
• 9 thrusters
• 9 pull-ups
Keep adding 3 reps to each until the 10 min time cap is reached

WOD: Monday Dec 11

OLY:
EMOM x 8
• 3 power cleans @70-75%

EMOM x 8
• 1 squat clean @70-75%
• 2 front squats

EMOM x 8
• 3 jerks you choose the weight

CONDITIONING: amrap in 10 min
• 5 shoulder to over head 115/75
• 10 deadlift 115/75
• 15 box jumps 24/20

WOD: Friday Dec 8

1RM testing FINAL DAY!!!
(Maaaaaybe if you missed one or 2 you can fit them in on Monday)

Back to our regularly scheduled programming
Good luck team