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December 14, 2016

MET CON: 29:00 Clock!

“ALL Out Engine Work”

Complete as many rounds as possible (AFAP) in 5:00. Rest 3:00 between each AMRAP, then start the AMRAP over beginning at the 8:00, 16:00 and 24:00 mark! Goal: 4R-5R+ per AMRAP (16R+ total)! Practice being fast… limit rest between rounds to no more than 5 seconds or so.

E:
1 Rope Climb
3 Hang Power Snatches #105/75
6 Alt. OH Lunges
3 Back Squats (UB)

RX:
3 Hang Power Snatches #95/65
6 Alt. OH Lunges
3 Back Squats (UB)
1 Rope Climb

SCALED:
1 Rope Climb (1 assisted Rope Climb or 6 KB High Pulls w/Strike #44/25)

3 Hang Power Snatches #75/45

6 Alt. OH Lunges
(6 BN Alt. Lunges)

3 Back Squats #75 (UB)

Or…
1 Rope Climb (1 assisted Rope Climb or 6 KB High Pulls #44/25)

6 Alt. DB Snatches #35/25
6 Alt. Suitcase Lunges (DB’s)
6 Front Squats (DB’s)