11.1.2021
Warm-up
[5:00-12:00]
8:00 AMRAP:
1:00 KB 90/90 Hip Flow
10 Alternating Scorpion Stretch (5/5)
10 Samson Walking Lunge (5/5)
:15/:15 Overhead Tricep Stretch
Specific Prep
[12:00-18:00]
2 Rounds, empty BB
Hang Snatch + High Pull Hang + Muscle Snatch + Snatch Balance +Overhead Squat
2 Rounds, add light weight
Hang Snatch + High Pull Hang + Muscle Snatch + Snatch Balance +Overhead Squat
2 Rounds, add weight
Hang Snatch + High Pull Hang + Muscle Snatch + Snatch Balance +Overhead Squat
Weightlifting
[18:00-30:00]
Hang Snatch (Build to a tough set of 2 in 12:00)
Full squat snatch 2RM for the day
Hang Power Snatch (5-5-5-5-5; rest 1-2:00 )
Build if form allows
Metcon
[40:00-55:00]
Unagi (Time)
6 Rounds for Time (15:00 TIME CAP)
12 Box Jump Overs 24/20''
8 Overhead Squats 95/65#
4 Strict Pull-Ups
4 Strict Ring Dips
Open/RX+: 115/75# & 4 RMU
CC: PUSH/THRESHOLD
Goal: 9:00-12:00
Weight for OHS should be light and sets unbroken or in 2 sets max
Unagi (BUILD) (Time)
6 Rounds for Time
12 Alternating Box Step-Ups (24/20")
8 Overhead Squats 45/35#
6 Ring Rows
6 Push Ups
Cool Down/Stretch
[55:00-60:00]
1:00/1:00 Pigeon Pose
1:00/1:00 Samson Stretch
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Elevated Prayer Stretch
:30/:30 Foam Lat Foam Roll
Accessory Work
Metcon (Weight)
4 Sets, For Quality
10-15 Tall Kneeling Banded Lat Pull-Downs
:30sec Tall Kneeling Dual KB Overhead Hold
10-15 Dual DB Bent Over Rows
EXTRA Competitor WOD
Front Squat (3 reps; EMOM 10:00 )
Use 70-80% of 1RM
Metcon
16:00 AMRAP
20/15 Calorie Ski
8 Devil Press 50/35
15/12 Calorie Ski
100ft Single Arm Overhead Walking Lunge 50/35
Rest 1:00 After each completed round
Metcon (Time)
5 Sets For Time:
20/15 Calorie Assault Bike
Rest 1:00
10/8 Calorie Assault Bike
Rest 3:00
