3.Jan.2018

A. KB complex
Every 80sec x7: 
3 SA russian kb swings (L)(moderate) + 3 SA FR squats, 3 SA russian kb swings (R)(moderate) + 3 SA FR squats

B. 12min EMOM: 
min1 - 2 sandbag ground o/shoulder (Heavy)
min2 - 6 box jumps or step ups 

A. Snatch complex
Every 80sec x7: 
1 snatch pull + 1 power snatch + 1 hang power snatch (building) 
*focus on efficiency and quality technique over loads 

B. 12min EMOM: 
min1 - 3 power cleans (65-70%) *focus on technique and positions
min2 - 5 box jumps (80% of max)*sd