WoD 22.12.16

LEVEL 2
Strength-20min
Emom x 5
5 overhead squats
1min rest
Emom x 4
4 snatch balance
1min rest
Emom x 3
1snatch pull + Hang Snatch
1min rest
5min to load up to 75-80% of snatch with good  form

5min transition time

Metcon -7min
Amrap ladder in 7min
Back squat + back push press + front push press + front squat
Then 2 reps of each exercise (2Back squat + 2 back push press +2 front push press +2 front squat and ladder on) rx plus 60/40 rx 50/30

LEVEL 1
Strength-20min
Every 2 min x 4set (8min)
6 Overhead Squat + 30″ L sit
1min rest
3min amrap kcal row
2min rest
Every 2 min x 3set (6min)
6 Overhead Squat + 30″ L sit

5min transition time

Metcon 7min
Amrap in 7min
6kb strict press for each arm
8 wall ball
10mb situps