Wednesday the 4th of December

Strength : Snatch Emotm X 4  2 High Hang Power Snatch + 1 OHS Emotm X 4 2 Hang Power Snatch + 1 OHS

Emotm X 4 1 Power Snatch from floor + 1 OHS Conditioning : 

5 min AMRAP 

14 Wall Ball 8 Chest to Bar / Pull Up Rest 90 secs 

5 min AMRAP 

30 Double Unders 50 singles 

10 Single Arm push press  Optional Core : 3rds 10 Hollow rocks or 10 Sec hold 10 Reverse Crunch 10 Sec Arch