Metcon, Lift, Metcon, Efficiency

1345 

 10 minute AMRAP 
3 bar muscle ups 
6 burpee box jump over (24") 
9 power snatch (95 lbs) 
* alternate rounds with a partner 
10 + 5 

 power clean + 2 shoulder to overhead - 205, 225, 245, 265f, 265 

 5 sets 
5 strict shoulder press - 95, 115, 125, 135, 145 
5 strict weighted pull ups (53) 

 3 rounds 
1 minute - row for calories 
1 minute - handstand walk 
1 minute - strict pull ups 
* 1 minute rest between movements 

 power clean 3 reps on the minute for 15 minutes at 175 
1930

 mobility work for 30 minutes 
• sleep 8 hours 
• notes: Harrison and I tested out the first two Santa series workouts today. They went well, and I think that we will be able to beat our scores on competition day. 

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