Tuesday, December 1st

PRE:
3-5 rounds, for WEIGHT/PRACTICE, of:
10 Single-Leg Box Squats or Pistols/Leg (add weight to either if possible)
6 Lengths Farmer Carry
10 Pull-Ups (banded, unassisted or weighted) or 5 Muscle-Ups

WOD:
3 rounds, for TIME, of:
15 Dumbbell Ground-to-Overhead or 10 Barbell Ground-to-Overhead (155/105)
500 Meter Row/Ski or 5 Lengths Sled Push or 400 Meter Run

WEIGHTLIFTING:
Snatch – 1 EMOM for 5 minutes at 70%, 1 EMOM for 5 minutes at 75%, 1 EMOM for 5 minutes at 80%; then if you feel good and haven’t missed perform 5×1 going as heavy as possible.
Snatch High-Pull – 4×3@80%
Snatch Pull on Riser – 3@95%, 3@100%, 3@105%