Tuesday 2020-12-8

0. Lesson

---

1. Dynamic Effort

8 x 1-Minute Rounds
3 Narrow-grip* Bench Press (65% = 95)

*Grip 1-inch Narrower on Each Side than Usual.
**Dynamic Effort = Control the way down, and drive up as hard and fast as possible.

---

2. Oly

8 x 2-Minute Rounds
3 Snatch Balances (Work Up as Heavy as Technique Allows)

---

3. MetCon

10-Minute AMRAP FIT
10 Box Jumps (Medium=20”)
3 Burpee + Chest-to-bar Pull-ups