Monday, December 1

Warm Up: 2 rounds; 250-meter row, 50 double unders, 10 ring rows, 10 KBS, group Burgener warm up

Strength: Snatch, 10-minute build to 1RM

Then, 6-minute EMOM
-Snatch from the power position
-Snatch from the high hang
-Snatch balance 

Then, 20-10-10 Back squat, heavier than last week

Conditioning: 
4 rounds; 
5 pull ups, 10 ring push ups, 5 toes to bar, 10 overhead walking lunges (snatch grip) (65/35)