Monday, December 4th

A. STRENGTH: 8 Minute EMOM: Hang Power Snatch + Power Snatch (70% across) Directly into... 8 Minute EMOM: 1 Pausing Overhead Squat + 1 Overhead Squat (70% across) *2 second pause in bottom B. METCON: 15 Minute AMRAP: 55 Power Snatches (95/65) 55 Pull-Ups 400m Run 55 Handstand Push-ups *Sub run for 40 calories on the assault bike or 50 calorie row.