Friday, December 9th 2022

WARM UP

PVC Pipe Warm Up

-Pass Throughs

-External Rotations

-Overhead Squats

-Sotts Press

into

Barbell Warm Up Clean/Snatch/OHS

STRENGTH

E2M x 5

2 Squat Cleans

1 Front Squat

*last week of this complex

METCON

For Time:

5-10-15

-Power Snatch (95/65)

-T2B

rest :90

15-10-5

Overhead Squat (95/65)

Ring Dips (Rx+9-6-3 Bar Muscle Up)