Saturday, 12/28
December 27, 2019
Programming Preview: Week of 12/30
December 29, 2019
Warm Up
3 Rounds
6 Spider Lunge w/ reach Up
6 Jump Squats
6 PVC Dislocates
6 Hips to Wall
Strength
Snatch
Prep (12 Minutes)
1×10 Sn Grip RDL w/bar
1×2 Three position Pause Extensions+2 Hang Hi Pulls
2×1 Hang Hi Pull+2 Hang Power Snatch
2×1 Hang Power Snatch+ 1 Snatch
Every 1:30 for 18 Minutes (12 rounds)
Rounds 1-4:1 Hang Power Snatch+1 Snatch
Score by weight
Rounds 5-8: 1 Hang Power Snatch
Score by weight
Rounds 9-12: 1 Snatch
Score by weight
Team Met Con
In teams of 3
90 Wall Ball
120 Alt DB Snatches
90 Wall Ball
120 Burpees
90 Wall Ball
One person working at a time
