Wednesday, December 15th, 2021

Coach led warm up

Crossover symmetry – Iron scap

Then,

2 Sets:

:30 Banded Shoulder Stretch /ea. Arm

10 PVC Pass-Throughs

10 Snatch Grip Bent Over Rows

Part B

1 Set:

10 Dip Drive (45/35#)

10 Dip Drive Shrug

10 Dip Drive + High Pull

10 Hang Muscle Snatch

10 Partial Overhead Squat

10 Hang Power Snatch

10 Power Snatch

Part C

Spend 5:00-8:00 building up to the weight

you are going to use in the workout.

WOD

AMRAP 12:

2 Power Snatches (155/105#)(mod:60-65% of 1rm snatch)

4 Power Cleans

60 Double Unders (mod: 120 singles or 1 min practice)

Post rounds and reps to Wodify and whiteboard

Recovery

3 Sets:

:30 Coach Stretch / ea. Side

:30 Calf Stretch /ea. Side

:30 wall shoulder stretch/ ea. side

Extra credit

Midline

For Time:

1:00 Plank Hold (High Plank)

25 Strict Toes-to-Rings or knees to chest

1:00 Plank Hold (Low Plank)

50 GHD Sit-ups

1:00 Plank Hold (High Plank)

25 Strict Toes-to-Rings

1:00 Plank Hold (Low Plank)