181203

Training Plan WOD for Monday, December 3rd, 2018:

WOD With Class:
“Nate”
20 Min AMRAP:
2 Muscle-ups*
4 HSPU, or Z-Press
8 KB Swing 70/53-lb

Backsquat:
5 x 5 @ 70% 1RM

Snatch EMOM*:
3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*1 Min rest between sets.

Conditioning:
4 Rounds:
8 Trap-3 Raise 15/10-lb
8 Single-Arm Bent Over Row 70-lb (each side)
8 Single Arm Bench Press-70-lb (each side)