12.12.19
Metcon
2 mins/side Bent Over Hamstring Distraction
Then complete 2 sets of:
8 Behind the neck Snatch Grip Push Press
8 OHS + 30 secs hold at the bottom of the squat
8/side Hang DB Snatches + 5/side 1 arm OH DB Squats
Then complete 2 sets of:
8 Behind the neck Snatch Grip Push Press
8 OHS + 30 secs hold at the bottom of the squat
8/side Hang DB Snatches + 5/side 1 arm OH DB Squats
Snatch (EMOM x 12 mins: 1 Squat Snatch + 20 DUs)
Start at about 65% of your 1RM and build to a heavy single. The DU’s should be super easy and will help to improve stronger strength + overhead stability.
Metcon (Time)
15-12-9
Thrusters (95/65)
C2B Pull ups
Thrusters (95/65)
C2B Pull ups
Time Cap: 6 mins
Rest 6 Mins
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
Time Cap: 6 mins
If you cannot compete in 6 mins then use empty barbell and go for speed!
Metcon
Optional Extra Work
EMOM x 12 mins:
1. sec Hollow Hold (Weighted if possible)
2. 20 sec L-Sit hang on bar
3. 10-12 Front Leaning on Rings (controlled)
4. 10 Weighted Scapula Retractions
Then Complete:
1. 3 mins/side Foam Roll IT Band + Lats
2. 3 mins/side LAX Ball Pec Smash
3. 3 mins/side PNF Couch Stretch
4. 3 mins/side Pigeon Pose
5. 3 mins/side Overhead Banded Distraction
