Saturday, December 12

11:00 Arrival, 11:30a Start Time:

1) Warm-Up:
EMOM9:
a) Row 18/14cals
b) 5 Burpees + 12 Air Squats
c) Inch Worms for 30-40seconds

2) With a 14 minute running clock complete:

AmRap 7:
3, 3, 6, 6, 9, 9, 12, 12, etc.:
C&J (135/95)
T2B
As soon as the 7 minutes is over you have 7 minutes to establish:
2RM OHS from the ground

Rest as needed and warm-up Snatch

3) EMOM21:
a) 2 Snatches @ 70-80% (should both be singles)
b) 14 Alternating DB Row (65/45) - Plank position
c) 6 Step-Back Lunges with Snatch Weight/Bar

4) Jenny Exercises.