12.20.19
Metcon
2 mins/side OH Banded Distraction
Use the same band and go into a 1 min/side Samson Stretch (increase the overhead stretch and try to get your knee to the ground)
10 PVC Shoulder Pass Throughs
10 Prone PVC Behind the Neck Presses
Then complete 8-7-6 Behind the Neck Snatch Grip Strict Press
Use the same band and go into a 1 min/side Samson Stretch (increase the overhead stretch and try to get your knee to the ground)
10 PVC Shoulder Pass Throughs
10 Prone PVC Behind the Neck Presses
Then complete 8-7-6 Behind the Neck Snatch Grip Strict Press
Hang Power Snatch (Every 90 secs for 15 mins: 3 reps from below knee)
Work up to a heavy but perfect 3 rep. Focus on getting the bar high on your point of contact.
Metcon
EMOM x 20 mins:
1. 6 Alternating DB Snatch at a heavy weight
2. 1 Legless Rope Climb / 1-2 Rope Climbs
3. 10-15 Box Jumps (30/24)
4. 50ft Double KB Front Rack Lunges (70/53)
1. 6 Alternating DB Snatch at a heavy weight
2. 1 Legless Rope Climb / 1-2 Rope Climbs
3. 10-15 Box Jumps (30/24)
4. 50ft Double KB Front Rack Lunges (70/53)
Keep a pace and # of reps you can sustain until the end without hitting a wall. You should not work for more than 40 secs on each one of these movements.
Metcon
Optional Extra Work
Perform one more round of the EMOM
