1-5

Ring Muscle Ups

Squat Snatch  135/85

Then

5-1

Bar Muscle Ups

Power Snatch

(15min Cap)

Scaled

2-4-6-8-10 Ring Dips

10-8-6-4-2 Pull Ups

Olympic Lifting

12 Rounds

EMOTM

1 Snatch

Note-If your going light or working form do 2-3 snatch EMOTM

Movement Prep

30 Sec On

15 Sec OFF

Bar Smash Shoulders x2

Strict Press

Wide Grip Rows

Narrow Grip High Pulls

High Hang Snatch

Low Hang Snatch

Snatch

December 15th Ballz N Chainz  9-1    CHRISTMAS PARTY  LOGANS 7:30

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