January 6, 2021

Wednesday, January 6th 2021

Warm-up
A. General
30sec Row or Bike
10 rotating scorpions
10 rotating full squat T spine rotations
30sec Row or Bike
10 Alternating high box step ups
5/5 deep squat single arm DB press

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg

C. Specific
5/5 Banded Y pulls
7 Tall kneeling banded angels
10 Prone Snatch grip pvc press

Then

3 sets @Ramp up
1 Snach balance
4 OHS ramp up

Weightlifting
Metcon (Weight)
3 sets @RPE 8/10
1 Snatch balance
4 OH Squat

Do not reach failure!
Score: Barbell load
TC: 12mins

Scaling Options:
Beginner:
3 sets
1 Snatch balance, Power
4 OH Squat

Intermediate & COMP
As written

Metcon
Metcon (Time)
5 rounds for time
10 CTB
10 Alternated DB Snatch @50/35lbs
50 Double-unders

KG: 32/24
Score: Time
TC: 12mins

Scaling Options:
Beginner:
5 rounds for time
10 Body rows
10 Alternated DB Snatch @light
50 Single unders Attempting a double under every 10 reps

Intermediate:
5 rounds for time
10 Assisted CTB*
10 Alternated DB Snatch @35/25
30-50 Double unders
*Try to encourage full ROM today over unassisted pull-ups. Note this will be generally beneficial, there are some athletes that will specifically benefit from doing unassisted pull-ups over assisted CTB.

COMP:
As written

Accessory
Metcon
3 sets
3/3 Turkish get up
20 Sky touches feet on bench (weighted)