12-01-2023

Warm Up

Activation:

Banded 7's

Hip Band - 10 Reps of Each

Movement Prep:

2:00 Cardio (1:00 easy, :40 moderate, :20 fast)

15 Banded Good Morning

20 Alt. Step Back Lunges

Barbell Prep:

3-5 Reps of Each..

1). High Hang Snatch Pull

2). High Hang High Pull

3). High Hang Muscle Snatch

4). Behind the Neck Push Press

5). Hang Power Snatch

6). Power Snatch

Power Snatch

18:00-24:00

*Do a set every 1 minute and 30 seconds.

3 Power Snatch @ 55% 1 RM Power Snatch

3 Power Snatch @ 60% 1 RM Power Snatch

3 Power Snatch @ 65% 1 RM Power Snatch

3 Power Snatch @ 70% 1 RM Power Snatch

Power Clean + Push Jerk

29:00-35:00

*Do a set every 1 minute and 30 seconds.

2 Power Clean + 2 Push Jerk @ 60% 1RM Power Clean

2 Power Clean + 2 Push Jerk @ 65% 1RM Power Clean

2 Power Clean + 2 Push Jerk @ 70% 1RM Power Clean

2 Power Clean + 2 Push Jerk @ 70% 1RM Power Clean

Metcon

44:00-59:00

AMRAP 15 Minutes

20 Deadlift (115/80)

50 Double Unders

100ft Walking Lunge

50 Double Unders

10 Hang Cleans (115/80)

TARGET SCORE

Every 10ft of lunges = 1 rep

Target Rounds: 4+

Minimum Rounds before scaling: 3

STIMULUS and GOALS

How to Pace: STEADY into PAIN CAVE!! Everything is light, moveable, and doable for unbroken, non-stop effort. Use the time between movements for a quick rest and keep consistent round times across. Monitor your grip early on and break if needed to ensure consistency.

How it should Feel: GRIPPY and GASSY into PAIN!!!! When your not hold something, you better be shaking out your forearms.

Scaling

AMRAP 15 Minutes

20 Deadlift (95/65)

40 Double Unders

100ft Walking Lunge

40 Double Unders

10 Hang Cleans (95/65)

Extra Credit
Mini-Pump –Shoulders and Glutes

4 Rounds - @ Moderate weight – maintain control and quality RPE 7

10 Barbell Strict Press

10 Plate Front Raise

10 Weighted Hip Thrust

GHD Hip Raise

-Rest 3 min b/t rounds-

Announcements

RxClothing Order Due Monday, Dec 4th. Please get your names on the sheets by then.

Ask us about Free-cember! Starting December 1st.