8.12.2021
Warm-up
[3:00-20:00]
General Movement Prep
3 Rounds
5 Prone Y-T-W
10/10 Single Leg Glute Bridge
6-8 Dumbbell Bent Over Robots
3-5 Kneeling Jump to Box Jump
+
Tech Warm-up / For Load:
Muscle Snatch + Snatch Balance to "quarter squat"/ Power Position
6:00 EMOM
Min 0-3: 2+2 Reps
Min 4-6: 2+1 Reps
*Use this as a warm-up for the snatch work. Build by feel and focus on full extension on the pull and fast feet on the snatch balance
Weightlifting
[20:00-32:00]
Power Snatch (4-4-3-3-2-2; Every 2:00 x 6 Sets)
2 Sets of 4 Reps @ 67%
2 Sets of 3 Reps @ 75%
2 Reps of 2 Reps @ 82+%
*These do not have to be TnG reps
Hang Power Snatch (7-7-5-5-3-3; Every 2:00 x 6 Sets)
Build small by feel, but priority is on smooth, clean reps
Metcon
[38:00-50:00]
Twizzler (AMRAP - Rounds and Reps)
12:00 AMRAP @ 80-85%
24 Abmat Sit-Ups
12 KB Snatch 45/25# (6/6)
6 Burpee Box Jump Overs 24''/20''
Open/RX+:
18 GHD Sit-Ups
12 KB Snatch (53/35#) (6/6)
6 Burpee Box Jump Overs (24/20")
CC: Grind
Goal: 4-5+ Rounds
Let’s dial intensity down a bit today, and focus on a pace we can just move the whole 12 minutes at.
Cool Down/Stretch
[50:00-60:00]
:60/:60sec Scorpion Stretch
:30/:30 Thread the Needle
:60sec Childs Pose
:30sec/:30sec Iron Cross Stretch
Accessory Work
Metcon (3 Rounds for reps)
3 Sets
Max Unbroken Strict Pull-Ups
R: 30sec
10-15 Feet Elevated Ring Rows
R: 30sec
1:00 Weighted Plank
R: 30sec
