December 10th 2018

WARM UP

800m run  OR 1000 m Row

then 2 RNFT
10 Sampson stretch
10 Overhead squats (use a PVC)
10 GHD sit-ups (sub AbMat sit-ups)
10 Hip extension (sub good mornings)

 

EMOM for 3:00 (3 sets):
2 Snatch (squat) without moving feet
Set 1: @ 30% of 1RM snatch
Set 2: @ 45% of 1RM snatch
Set 3: @ 60% of 1RM snatch

SNATCH WITHOUT MOVING FEET – WEIGHTLIFTING

Every 1:30 for 12:00 (8 sets):
2 Snatch without moving feet
Sets 1-3: @ 70% of 1RM snatch
Sets 4-6: @ 75% of 1RM snatch
Sets 7-8: @ 80% of 1RM snatch
(Start with your feet in your landing position)

Notes:
Place feet in squat stance and keep them in this position for the pulling and receiving position.

 

 

BACK SQUAT -WEIGHTLIFTING

Every 3:00 for 15:00 (5 sets):
4 Back squats
Sets 1-2: @ 70%
Sets 3-4: @ 75%
Set 5: @ 80%

 

WOD

3 Rounds for Time
15 Single arm dumbbell push press, left (50lbs/35lbs)
15 GHD sit-ups (or weighted ab mat situps)
15 Single arm dumbbell push press, right (50lbs/35lbs)
15 GHD sit-ups (or weighted ab mat situps)

Notes:
You’ll need to be careful not to over extend the lower back during the push press as you fatigue.

While performing GHD sit-ups, limit range of motion to only the ROM needed to touch the floor with hands. Most male athletes can limit ROM to approximately parallel and still touch the ground.

 

 

 

 

 

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