Programming Preview: Week of 12/7
December 6, 2020
Tuesday, 12/8
December 7, 2020
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 PVC Dislocates
15 Jumping Jacks
10 Pause PVC Overhead Squats
Met Con
Prep (12 Minutes):
1×5 High Hang High Pull 5 High Hang Power Snatch+5 OHS
1×5 Hang Power Snatch+5 OHS
1×5 Power Snatch+5 OHS
(all sets with empty bar)
2×30 Single Skips+5 Kip Swings + 3 Snatches
2×15 Double Unders +3-5 Pull Ups+3 Snatches (work up through four prep sets to working weight)
Work:
For Time: (18 Minute Time Cap)
10-30-60-90-60-30-10 Double Unders
3-6-12-18-12-6-3 Pull Ups
1-3-6-9-6-3-1 Power Snatches (135/95)
DU Scaling:
5-15-30-45-30-15-5 (1/2 Volume)
15 DU each round
2x Single skips
Pull Up scaling:
2-4-8-12-8-4-2 or 1-3-6-9-6-3-1
Jumping Pull Ups
Ring Rows
Mobility
2 Rounds
1 Min OH Band Stretch/side
1 Min Standing Calf stretch/side
