December 13, 2021

Monday, December 13th 2021

Warm-up
A. General
2 sets
30sec Bike/Row/Ski/100m Run
10 Cossack Squats
10 Banded Overhead Squats

B. Mobility
World greatest stretch
2 sets of 10-15 rep/side

C. Specific (Drills focused on creating consistency)
2 sets@ ascending
3 Power snatch balance (Watch footing)
3 Tall box jumps
3 High hang power snatch @ pocket (Watch bar @ extension)
3 Tall box jumps
3 Low hang power snatch @ below the knees (Watch bar path until ext)
3 Tall box jumps
3 Tempo Power snatch

The goal for each drill is that athletes achieve the same footwork every rep, the same bar path every rep, etc.

Weightlifting
Heavy Isabel (Time)
For time
30 Snatch 185/135lbs

KG: 80/60
Score: Time
TC: 10mins

Scaling options
Beginner
30 Snatch @Heavy (ish)/ Same weight as previous test

Intermediate
30 Snatch @155/105 lbs / Same weight as previous test

COMP
As written

Metcon
Metcon (Time)
7 Rounds for time
3 Deficit HSPU 4/2"
5 Burpee DB clean* 2×50/35lbs
7 Box jump overs 24/20"

KG: 22.5/15
Score: Time
TC: 14 mins

Scaling options
Beginner
5-7 Rounds
3 DB Strict Press @moderate*
5 Burpee DB clean* @moderate*
7 Jump to Plate
*Same DB weight

Intermediate
7 Rounds
3 HSPU
5 Burpee DB clean* @2×35/25lbs
5 Box jump overs @24/20"

COMP
10 Rounds
3 Deficit HSPU 8/4"
5 Burpee DB clean* @2×50/35lbs
7 Box jump overs @24/20"

Extra Accessory
Metcon (Weight)
Windmills
5 x 55 @As heavy as possible