
Friday, 12/4
December 3, 2020
Programming Preview: Week of 12/7
December 6, 2020Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Squats (Pause/Regular/Jumping)
6 Rev Hand Spider Lunges
12 Alt Samson Lunges
Prep: (10 Minutes)
1×10 Front Squats+10 Strict Press (bar only)+5 Kip Swings+10 Step Ups
1×10 Thrusters (bar only)+5 Kip Swings+10 Step Ups
3×5 Thrusters (working up)+2-3 Pull Ups
Met Con
4 Rounds total (2 each)
In 4 Minutes
10 Thrusters (115/80)
40 Step Ups
Max Pull Ups in remaining time
Rest 2 Minutes
In 4 Minutes
15 Pull Ups
40 Step Ups
Max Thrusters in remaining time
Rest 2 Minutes
Pull Up Scaling options:
½ reps (in start of rounds)
Jumping Pull Ups
Ring Rows