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.