December 8, 2021

Wednesday, December 8th 2021

Warm-up
A. General
3 rounds
60sec Row
30sec Worlds greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations

B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds

C.Specific
3 Snatch high pulls
3 muscle snatch
Then,
3 sets @ascending
3 Snatch balance
5 OHS

Weightlifting
Metcon (Weight)
3 sets @60-70%
1 Snatch balance
4 OH Squat

Score: Heaviest set
TC: 10mins

Scaling options
Beginner
3 sets @light-moderate
3 Snatch Grip Push Press*
4 OH Squat**
*If athlete has shoulder issues
go to standard Push Press
** Same idea for the squat, athlete with severe shoulder issues can back squat

Intermediate
3 sets @60-70%
1 Heaving Snatch Balance
3 OH Squat

COMP
As written

Metcon
Metcon (Time)
5 rounds for time
10 Pull-ups
10 Alternating DB Snatch 1×50/35lbs
50 Double unders

KG: 22.5/15
Score: Time
TC: 12mins

Scaling options
Beginner
5 rounds
10 Banded Lat Pull Down
10 Alternating DB Snatch @light
50 SIngle Unders*
*Attempt a double under every 10 reps

Intermediate
5 rounds
6 Pull Ups
10 Alternating DB Snatch @35/25 lbs
50 SIngle or 30 Double unders

COMP
As written

Extra Accessory
Metcon (Weight)
3 sets
3/3 Turkish get up @mod
20 Sky touches feet on bench

Goal: Shoulder stability + Core endurance
TGU: You can’t get more full body than this.

Sky touches target the upper abs and this specific movement is great to help athlete progress towards movement such a the TTB and the BMU