Wed Dec 3

Train/Move
7 Min AMRAP:
800m Run (or 1000/900m Row)
In Time Remaining, Max Reps:
Alternating DB Snatch @ 50/35
Rest 3 Mins
7 Min AMRAP:
1000/900m Row (or 800m Run)
In Time Remaining, Max Reps:
Wallball Shots @ 20/14

Warm-up
2 Sets:
12/9 Calorie Row
12 Goblet Squats
12/9 Calorie Row
30s Front Plank Shoulder Taps

Strength
Back Squats, Every 3 Mins x 4:
8-6-4-4 @ 62-71-81-86%

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Stimulus
Strength: These are heavy, base it on feel and adjust so that rep quality is maintained

Train/Move: You can start at either AMRAP if you want to share/use the treadmill. If it’s nice outside you can also choose to run :)

Wednesday Weightlifting
Block Snatch : 1 @ 75%, 1 @ 80%, 1 @ 85%

Block Jerk : 1 @ 75%, 1 @ 80%, 1 @ 85%

Block Clean : 1 @ 75%, 1 @ 80%, 1 @ 85%