Tuesday, December 8th

PRE:
DB or BB Floor Press 8-10 reps (use a barbell only if you will be using 115 lbs or more for your 8-10 reps)
Single Arm DB Row 10-12 each side
Single Arm OH DB Sit-ups 10-12 each arm

WOD:
1,000 Meter Row/Ski or 10 Lengths Sled Push
50 Single-Arm DB Snatches (50/35)
750 Meter Row/Ski or 7 Lengths Sled Push
35 Single-Arm DB Snatches (50/35)
500 Meter Row/Ski or 5 Lengths Sled Push
20 Single-Arm DB Snatches (50/35)

WEIGHTLIFTING:
Snatch – 1 EMOM for 5 minutes at 73%, 1 EMOM for 5 minutes at 78%, 1 EMOM for 5 minutes at 83%, 5×1 working up to a heavy single.
Snatch High-Pull – 2×3@80%, 2×3@85%
Snatch Pull On Riser – 3@98%, 3@103%, 3@108%