December 22, 2017

A. Snatch 4-3-2-1-1-1-1
Within 20 minutes: Snatch

1. Set 1 – 4 reps @ 55%
2. Set 2 – 3 reps @ 65%
3. Set 3 – 2 reps @ 75%
4. Set 4 – 1 rep @ 85%
5. Set 5 – 1 rep @ 90%
6. Set 6 – 1 rep @ 95%
7. Set 7 – 1 rep @ 100+%

Rest as needed

B. Clean 4-3-2-1-1-1-1
Within 20 minutes: Clean

1. Set 1 – 4 reps @ 55%
2. Set 2 – 3 reps @ 65%
3. Set 3 – 2 reps @ 75%
4. Set 4 – 1 rep @ 85%
5. Set 5 – 1 rep @ 90%
6. Set 6 – 1 rep @ 95%
7. Set 7 – 1 rep @ 100+%

Rest as needed

C. 50-40-30-20-10 Double-Unders and Sit-Ups
​Annie
50-40-30-20-10 Reps for Time:

1. Double-Under
2. Sit-Up