MONDAY, DECEMBER 9TH, 2019

Hang Snatch (knee) – 3RM

Power Clean + Power Jerk – 3+3RM

Snatch Pull (3 sec pause 1″ off floor first rep) – 90% x 5, 95% x 4, 100% x 3, 100% x 3, 100% x 3

A1. Bent Row – 4 x 10-15
A2. Hanging Leg Raise – 4 x max

Dirty Dozen Weeks – Week 4 of 12

*IncreaseBOLDWeights if you feel good.