Friday 12/19

1) Power Snatch 3 x 5 (70%)

2) Snatch Hi-Pull 3 x 5 (75%)

3) Snatch Push Press 5 x 5 (70%)

4) EMOM for as long as you can:
2 Bar MU + 4 deficit HSPU (4"/2")
if you fail before 10 minutes continue on until you hit a minimum of  20/40 reps
-Sub ring muscle ups if you need more work on them

5) For Time:
12/7/14 .com workout
1000m Row
50 DB Squat snatches (40/20-25)
750m Row
35 DB Squat Snatches
500m Row
20 DB squat snatches

6a) crossover symmetry x 4
6b) GHDSU weighted hold :30 x 4 as heavy as possible
6c) Banded side steps x 4