Thursday. 12.18.19

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 5 BB OHS. 3 BB squat snatches. 20 mountain climbers.

REVIEW: OHS. Squat Snatch. Mountain Climbers.

S: OHS. WU to starting weight. 3-3-3-3-3. 2:00 rest between efforts.

C: EMOM for 10 minutes of:

1 Squat Snatch + 1 hang Squat Snatch

20 count mountain climber

Record total volume moved to the board. You may add or de-load weight as necessary during the workout. Compare this to last week’s weights.

PURPOSE: Enjoy the exposure to new things. Relax. Have FUN practicing. Keep the bar close. Keep your eyes up (think about looking above the head of the tallest person in the room). EXTEND, SHRUG AND DRIVE under the bar and try to rip it in half when it is over your head.

LIII: Pause (at knee) squat snatch + hang squat snatch.

LII: 2 Hang squat snatches

LI: Hang Power Snatch to OHS. Try to be more perfect than last week.

COOL DOWN (Optional): CTF Pull Complex at 105% of the day’s heaviest snatch.

3 rounds of:

1 snatch grip high pull with :02 pause at the knee

2 snatch grip hang high pulls (practice the “big shrug”)

10 snatch grip barbell shrugs

Rest :60.

PWMOB: Roll out: Shoulders. T-spine. Hips. Hamstrings. Calves.

Advanced: 30 mountain climbers

Endurance: 30 mountain climbers

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