December 20, 2021

Monday, December 20th 2021

Warm-up
A. General
Row 45 seconds
7 Med Ball situps
Row 45 seconds
7 Banded OHS
Row 45 seconds
7 OHS @ empty bar
Med Ball Sit-up:

B. Specific
Drills focus on intention and Aggressiveness (use your voice!)
Upper body
– 3-5 Tall muscle snatch
– 3-5 Snatch balance (move from power position down to squat)
Pull
– 3 slow motion pull into power snatch @ above 90
– 3 slow motion pull into power snatch @ 90
– 3 Slow motion pull into squat snatch
– 3 Squat snatches

Weightlifting
Snatch (1 rep max)
Score: Max weight
TC: 20mins

Scaling options
Beginner:
Work in sets of 2 reps, focusing on bar path & arm movement

Intermediate, COMP
As written

Metcon
Metcon (Time)
4 rounds for time
15 Med Ball Sit-ups
15 Box facing burpees 24/20"

RX+ 5 rounds for time

KG: 10/8
Score: Time
TC: 12mins

Scaling options
Beginner
4 rounds
12 Sit-ups
10 Burpees over plate

Intermediate
4 rounds
15 Sit-ups
10 Box facing burpees 24/20"

COMP
5 rounds
15 GHD sit-ups
15 Box facing burpees 24/20"

Extra Accessory
Metcon
Body saw
3 x 10
Rest as needed between sets

Goal: Isometric core stability