06 DEC 16

I apologize for how late this is. I got caught up in my homework and my 7 month old thought it was a good idea to see if he could cry for 12 hours straight. He could. But without further ado, here’s the pain:

Warm up:
Complete as many rounds as possible in 6 mins of:
6 Single Arm Kettlebell Thrusters (right arm)
6 Straight Arm High Pulls (right arm)
Single Arm Overhead Carry, 40 ft (right arm)
6 Single Arm Kettlebell Thrusters (left arm)
6 Straight Arm High Pulls (left arm)
Single Arm Overhead Carry, 40 ft (left arm)
Strength:
Shoulder Press 5-5-5-5-5, using heaviest weight per set
Back Squat 5-5-5-5-5, using heaviest weight per set
Alt EMOM. No break during sets
Oly:
1 3 Position Squat Snatch, pick load Every 1:30 for 15 mins.
3-position squat snatch every 1:30 x 10: Complete 1 squat snatch at each of the following positions: from the ground, at the knee, between the knee and hip. Do not drop bar between movements.

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