Saturday, December 8th

Oly:
Every 30 seconds for 5 minutes:
1 Snatch @ 80% of 1RM
Every 30 seconds for 5 minutes:
1 Power Clean & Push Jerk @ 80% of 1RM

Metcon:
20 Wallballs
20 Sit-ups
20 Box jumps
20 Push-ups
20 "Squat" Cleans (135/95)
20 Double-Unders
20 Thrusters (95/65)
20 Pull-ups
20 Overhead squats (95/65)
20 Kettlebell Swings
20 Push Presses (95/65)
20 Dips
20 KB Sumo Deadlift High Pulls
20 Burpees
20 Back Squats (135/95)
20 GHD sit-ups
20 Walking lunge steps
20 Deadlifts (135/95)
20 Knees to elbows
20 Front Squats (135/95)

Group Work:
Perform 10 rope climbs per person in class.

If there are 12 people in advanced class today, do 120 total rope climbs. Expect some people to do more than 10 climbs and others fewer than 10.