Saturday, 12/13
December 12, 2014
Monday, Dec 15
December 14, 2014


2 rounds of
10 Over-Under Scap Touches
10 Squats
10 Arm Circles/direction
10 Spider Lunges
10 Dolphin Push-Ups
10 Lunge & Twist

Strength – (30min for Prep and Work sets)
– – Prep Sets – –
3 x 2 Drag to Snatch Hi-Pull + 2 Hang Power Snatch + 2 BTN Snatch Push Press

– – Work Sets – –

8 x 2 Hang Power Snatch

8 x 2 Power Snatch

Team Met-Con (25min for Prep and Met-Con)
3 x 300m Row, 6 OHS, 12 Box Jump

OHS Wt Options = M @ 115-95-65-55*; W @ 78-63-55*-35* (* 55/35lb weight options use the 15lb training bars)
– groups of up to 3 people, may mix genders at the 55lb weight option ( to accommodate larger classes, may increase to 4 per group, with one person resting)
– Goal is 3 rounds per person, with a 15min timecap (10min for set-up and prep); follow the leader style, with one person starting on the row, and as soon as they transition to the OHS, next person starts on the row; OHS is started with the bar on the floor.


  1. Dray says:

    Whew… weak legs from Friday, arms off from Saturday, this probably should have been a rest day if I wasn’t expecting to miss Monday and maybe Tuesday. Still worked up to 115# for the working sets so that felt better than expected.

    The metcon was all about pace. A few seconds lost on the row was the difference between successfully hitting 6 OHS and failing miserably, not to mention falling on the box jumps. Those got rough towards the end but it was all over pretty quickly. Lots of stretching followed and will continue for the rest of the day…