December 3, 2021

December 3, 2021

12/3/21

Weightlifting
Hang Power Snatch (Weight)
For 15 Min, practice the following complex:
1 Tempo Snatch Pull
+
1 Hang Power Snatch

-Drop and reset between the pull and the snatch. The snatch is performed at normal speed.

*Start light and add weight if mechanics remain sound.

Metcon
Metcon (Time)
AMRAP 2 Minutes, until 50 Box Jumps have been completed:

2 Wall Walks
12 Sumo Deadlift High Pull 95/65
Max Box Jump Overs 30/24" in remaining time
Rest 1:00

-Score is time when the 50th Box Jump has been completed.

Extra Work
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Min with a partner:

P1: Ski 150M
P1: 10 T2B
P2: Ski 150M
P2: 10 T2B
P1: Row 150M
P2: 5 Muscle Ups
P1: Row 150M
P2: 5 Muscle Ups

Count Ski/Row segments as 1 rep

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