Monday, 12/14
December 13, 2020
Wednesday, 12/16
December 15, 2020
Warm Up
3 Rounds
10 PVC Dislocates
10 PVC OHS
10 Alt Samson Lunges
10 Alt Dead Bugs
Strength
Prep (8 Minutes)
1×5 High Hang Pull + 5 High Hang Power Snatch + 5 OHS w/empty bar
1×5 Hang Power Snatch + 5 OHS w/empty bar
3×3 Hang Power Snatch building up to opening weight
Work (12 minutes)
6×2 Hang Power Snatch
*athletes can increase weight every set as long as technique is solid
**athletes are encouraged NOT to drop the barbell but if cycling will affect technique then drop and reset promptly
Met Con
Prep (4 Minutes)
1×10 Alt OH Lunges (bar only)
1×3 Hang Power Snatch+ 6 OH Lunge (working weight)
Work
For Time (10 Minute Cap)
10-8-6-4-2 Hang Power Snatch (75/55)
20-16-12-8-4 Alt OH Lunge
