Tuesday, December 1, 2020


A. Take 12 min to complete 3 sets:

A1. Goblet Rear foot elevated split squat @ 30X1 x 6-8/leg

A2. SA DB/KB bent over row @ 30X1 x 10/arm

A3. Ring FLR x 45-60sec

B. AMRAP 8 min

3-6-9-12-15-18.....continue adding 3 reps each set until time expires

Hang power snatch 75,55

Box jump 30,24

Front squats 75,55

Extra credit:

Row 250m or AB 15/12 cal with 1 min rest x 4-6 sets; all sets at sustained pace

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