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FRIDAY 20201218

Warm-up

:60 on Bike/Rower
10 PVC Passthru
10 PVC Good Mornings
10 Internal/External Hip Rotations/side
10 Overhead Reverse Lunges/side
10 Scorpions
10 Downward/Upward Dogs
10 Cat Cows
10 Super Bird Dogs
Wrist Stretch
:30 Supinated Bar Hang

Barbell Warm-up for Snatch:
5 Snatch Grip Deadlifts
5 Dip and Shrug W/Barbell
5 Muscle Snatches
5 BTN Snatch Grip Push Press
5 BTN Snatch Grip Push Jerk
5 Hang Power Snatch
5 Overhead Squats
5 Hang Squat Snatch


Strength and Skill

Every 2:00 for 16:00 (8 sets):
1 Snatch + 1 Overhead Squat *

* Build to a challenging but technical complex across 8 sets.

1 Snatch + 1 Overhead Squat Complex

Heaviest weight used for 1 Snatch + 1 Overhead Squat Complex

Scoring: Load


FITNESS 20201218

For Time with a 14 Minute Time Cap:
30-20-10
SA Alternating DB Snatch (40/30#)
15-10-5
Strict Pull-ups

Scoring: Time


PERFORMANCE 20201218 (Option 1)

For Time with a 14 Minute Time Cap:
15-12-9
Power Snatch (115/80#)
Chest-to-Bar Pull-ups

Scoring: Time


PERFORMANCE 20201218 (Option 2)

For Time with a 14 Minute Time Cap:
15-12-9
Squat Snatch (135/95#)
Bar Muscle-ups

Scoring: Time

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