12.1.2021
Warm-up
[3:00-10:00]
5:00 AMRAP
200m Run
8 PVC Pipe Pass Throughs
8 PVC Overhead Squats + 6 Jumping Squats
5 Inchworm Push-Ups
Specific Prep
[10:00-20:00]
5:00 AMRAP
2 Hang Snatch High Pull
2 Hang Power Snatch
2 Low Hang Power Snatch
8 Kettlebell swings
+
Get to starting weight on Barbell (3-5:00)
Weightlifting
[20:00-30:00]
Snatch (10:00 EMOM x 1 rep)
*starting @ 60-70% and increase to a heavy for the day
Hang Power Snatch (10:00 EMOM x 2 rep2)
*keep weight light to moderate and focus on form
Specific Prep
[30:00 - 35:00]
2-3 practice rounds building to workout pace/weights
5-10 Russian Kettlebell Swings
3-5 Thrusters
Metcon
[35:00-60:00]
YES (Time)
4 rounds For Time: (25:00 CAP)
500/400m Row
30 Russian Kettlebell Swings (53/35)
15 Thrusters 75/55#
+
1000m Row cash out
Open/RX+: Thrusters (95/65)
CC: PACER/SUSTAIN
Time Domain: 20:00-25:00
Keep weight light for barbell today, looking for big sets on the thrusters
The KB weight should be one you can go unbroken on, but may choose to take a quick break in each set of 30
YES (BUILD) (Time)
4 rounds For Time: (25:00 CAP)
400/350m Row
20 Russian Kettlebell Swings (35/25)
15 Thrusters 45/35#
+
800m Row cash out
Cool Down/Stretch
[after class]
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
10/10 Side Lying Thoracic Rotations
2:00 Standing Straddle w/weight
Accessory Work
Metcon
A. Snatch Grip RDL; 3 Sets x 6 Reps
*increasing to 6RM for the Day, heavier than the weight last week
B. Ring Hamstring Curls; 3 Sets x 15 Reps
C. Max Effort Sorenson Hold @ 25/15# Loaded
