10 December

Training AM (615a)

*6th Week of 30-minute morning sessions of the following on Mondays/Fridays:
A. 10m Z1 Ski

B1. 20 Sec Sprint @ 100% (120ish Meters)
B2. Crossover Symmetry
B3. GHD's or Back Extensions or Cables
Rest 3m, x4
*Complete, usually 30-35 Minutes. 

Training PM Session (1p)

A. EMOM For 20M
5m of 2 OHS
*225

5m of 2 Snatch Balance
*225

5m of 1 Tempo SNGDL + 2 High Hang Squat Snatches
*165

5m of 1 Squat Snatch
*165/185/205/225/235

B. Every 90 Seconds For 5 Rounds
20 Cal Row
Strict HSPU 
Rest 30s B/W Rounds
*1st 3 Rounds Strict, Final 2 Rounds Kipping
*10/10/10/10/17

C. 21-15-9
DB Snatch (70)
Burpees
*3:45

D. OHS 10-5-3-1
*225/275/290/300

E. Crossover Symmetry