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TUESDAY 20201201

Warm-up

10 PVC Passthru
10 PVC Good Mornings
10 Scorpions
10 Downward/Upward Dogs
10 Cat Cows
Seated Straddle Stretch
10 Dead Bugs
10 Bird Dogs

Barbell Warm-up:
5 Snatch Grip Deadlift
5 Muscle Snatches
5 BTN Snatch Grip Push Press
5 BTN Snatch Grip Push Jerk
5 High Hang Power Snatch
5 Low Hang Power Snatch


Strength and Skill

Every 2:00 for 12:00 (6 sets)
Power Snatch 1.1 (2 reps with :15 rest in-between, drop and reset between reps)

– Build to a challenging cluster of two for today

Power Snatch 6×2

Power Snatch for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps

Scoring: Load


FITNESS 20201201

For Time with a 10 Minute Time Cap:
1-2-3-4-5-6-7-8-9-10 Reps of:
Kettlebell Swings (70/53#)
Reverse Lunges*

* Reps are per leg each round (i.e. 1 lunge per leg, 2 lunges per leg, 3 per leg, etc.)

Scoring: Time


PERFORMANCE 20201201

For Time with a 10 Minute Time Cap:
1-2-3-4-5-6-7-8-9-10 Reps of:
Deadlifts (205/145#)
Box Jumps (24/20″)

Scoring: Time

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