Monday, 161226

A. Conditioning
EMOMx16
Teams of 4 (1 athlete per station)
1 - 21 AbMat Sit-ups
2 - 18 Wall Balls (20/14)
3 - 15 Pull-ups
4 - Max Calorie Row
**Score is total number of calories rowed by your team**

B. OIympic Lift
Snatch, 3x1 @ 65% 
Clean & jerk, 3x1 @ 60% 
Snatch pull, 3x3 @ 80% of snatch
Front squat , 3x4 @ 65% 
**This is a transition week**

C. Gymnastics
Ring Muscle Ups practice