3 December

Training (230p)

A1. 3 Push Press
10 Sec Hold In Front Rack
A2. 3 Jerks
10 Sec Hold In Front Rack
A3. 3 Thrusters
Rest 4m, x2
*215/215

B. Banded Pause Back Squats
*Green Bands + 165/195/225/235/235

C. Build To A Tough Squat Snatch + Hang Snatch
*135/165/185/205/225 (- Hang Snatch)

D. 8m EMOM
Even: 30 Sec Max Ring Dips
*18/16/16/18
Odd: 30 Sec Max DU's
*58/58/58/60

E. 100 Banded PressDowns