Tuesday, December 10
December 9, 2013
Thursday, December 12
December 11, 2013


2 x 6 Cross-Body Spider Lunges (“Dynamic Pigeon Stretch”), 6 Alt-T Push-Ups, 6 Spider Lunges, 6 PVC Disclocates, 6 PVC OHS-to-Sotts Press

3 x 2 Hang Power Snatch + 2 BTN Snatch Grip Push Jerk

8 x 1 Power Snatch + 1 Hang Snatch
– no more than 80%! Goal is fast, crisp movements

EMOTM for 10min of
3 Thrusters (115/95/65/45)
5 Burpees


  1. Steph says:

    What a great metcon this was! It doesn’t look like much, a mere 3 thrusters and 5 burpees at a time, but man, they catch up quickly.

    Snatches were…snatches. I stayed with really light weight and worked on keeping my shoulder blades pinched back. I always feel like they are and then Chris shakes his head 🙁 Damn right shoulder!

    Looking forward to seeing everyone’s max efforts on the oly lifts this weekend!

  2. Phil G. says:

    Every time we have done snatches in this cycle I feel like I struggle with a different part of the lift. Today Chris helped tremendously when he reminded me to make sure I set my shoulders back before pushing the bar down into the hang. This helped me keep my head more neutral, rather than letting gaze upward as I did the lift. A huge help, especially as I pulled under into a squat.

    Solid metcon. Used 115 after push pressing 135 yesterday. Need to make sure I shrug up at the top of every rep.

  3. Julia says:

    Metcon was good, always great to get in some time on thrusters and burpees. On thrusters, I need to make sure I stay tight as I’m coming up, and also as I’m going down, and also all the steps in between.

  4. Kenna says:

    Thrusters + burpees = lethal combination (at least for me today)! I was using 45#. Tried to focus on hips not rising early.

    Work sets I got up to 55# and stuck there for last 3 sets. Power snatch felt a little light but I wasn’t staying as tight as needed for the hang snatch (on the squat part). Good workout.