Friday, December 8th 2023

WARM UP – bike

1:00 legs only bike

1:00 arms only bike

1:00 bike

MOVEMENT/MOBILITY – PVC, barbell

30 hollow hold flutter kicks

30 hollow hold scissor kicks

1:00 spinal roll to v-sit

*grab PVC

8 PVC around the worlds / direction

:20 shoulder external rotation w/ PVC / side

5 PVC Slow Pressing Snatch Balance

5 PVC OHS

5 PVC Drop Snatches

3 PVC tall Snatches

3 PVC Jump and Catch

*grab barbell

3 Muscle Snatch

3 Overhead Squats

3 Snatch Balance

2 Tall Snatches

2 Squat Snatches

STRENGTH

EMOM x 3

-3 Squat Snatch

right into

EMOM x 3

-2 Squat Snatch

right into

EMOM x 3

-1 Squat Snatch

*modify to power snatch with OHS or just Power Snatch if needed

*build across sets based on feel

POWER OUTPUT INTERVALS

Every 3 Minutes x 5 Sets

-15/12 Cal Echo Bike

-6 Touch and Go Clean and Jerks (135/95) (Rx+185/125)

*2 Minute Cap each round

*score is slowest round

*send it and try recover

*if you break the reps up, add :15 penalty to score for that round