
Saturday, 12/4
December 3, 2021
Programming Preview: Week of 12/6
December 5, 2021Warm Up
3 Rounds
6 PVC Dislocates
6 PVC OH Squats
6 Plank to Squat
6 Jump Squats
Prep (12 minutes)
1×5 High Hang Hi Pull+5 High Hang Power Snatch+5 OHS
1×5 Hang Hi Pull+5 Hang Power Snatch+5 OHS
1×3 Hi Pulls+3 Snatch (empty bar, but start reps with pause at mid shin)
4×3 Snatch working up
Strength
Snatch
Every 3 Minutes for 12 Minutes
Round 1: 5 Snatch @75%
Round 2: 5 Snatch @80%
Round 3: 3 Snatch @85%
Round 4: 3 Snatch @90%
Rest 3 Minutes, then
Met Con
5 Rounds
AMRAP 1:30*
2 Snatch (80%)
5 Bar Facing Burpees
Rest 1:30
*pick up where previous round left off