Workout: Dec. 1, 2017

Dragon and Nighthawk Part 1 Snatch cluster ladder 10 (135/95 lb.) 8 (145/105 lb.) 6 (155/115 lb.) 4 (165/125 lb.) 2 (185/135 lb.) Time cap – 12 minutes Athletes have 2 minutes to hit a heavy single at the 12-minute mark Rest 6 minutes Part 2 21-15-9 reps of: Ring dips Dumbbell ground-to-overheads (50/35 lb.)


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