11.28.18

Warmup

6 Min AMRAP of
Single Leg Hip Bridge x 10 each side
Lying Superman x 10
Seated Good Morning w/PVC or Unloaded Bar x 10
KB Halos – 5 rotations per direction

Mobility

90 sec per side Lax Ball side shoulder opener
Side Lying Windmill with Foam Roller – 12 Per Arm
Head to Toe Joint Mobility

Mobility

Joint Mobility:
Wrist Circles 10-15 each direction
Elbow Circles 10-15 each direction
Arm Circles 10-15 each direction
Arm Rotations 10-15 each direction
Tricep Stretch Side Bends 10-15 each direction
Torso Rotations 10-15 each direction
Hip Circles 10-15 each direction
Walking Lunge and Twist 10-15 each leg
Side Lunge 10-15 each leg

Skill

Review each part of the Snatch listed below.
Then with a 6 min running clock and an unloaded barbell:

2-3 rounds
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Hang Muscle Snatch from just below the knee
5 Behind the Neck Snatch Grip Push Jerks
5 Hang Power Snatches
5 Overhead Squats

Strength

Every Other Minute for 14 min
Snatch Grip DL x 4 + Hang Power Snatch x 4
Add weight each set, but focus on your ability to cycle the barbell through ROM.

Metcon

Part A
Under an 8 min Cap

Performance
Row 110 Calories
Start on the rower, then every minute on the minute thereafter you must perform ONE
of the following penalty movements: 5 toes to bar OR 5 box jump overs 24/20”

Lifestyle
Row 95 Calories
Start on the rower, then every minute on the minute thereafter you must perform ONE
of the following penalty movements: 5 Toes to Bar OR 5 box jump overs 24/20”

Fitness
Row 75 Calories
Start on the rower, then every minute on the minute thereafter you must perform ONE
of the following penalty movements: 5 Hanging Knee Raises OR 5 box jumps 20”/16″

Rest 2 min between Part A and Part B

Part B

8 Min AMRAP

Performance
50 Double Unders
20 Russian KB Swings 32kg/24kg
10 Alternating KB Goblet Lunges 32kg/24kg

Lifestyle
50 Double Unders or 100 Single Unders
20 Russian KB Swings 24kg/16kg
10 Alternating KB Goblet Lunges 24kg/16kg

Fitness
100 Single Unders
20 Russian KB Swings 16kg/12kg
10 Alternating KB Goblet Lunges 16kg/12kg

Cashout

5×15 Burpee Pull-ups, rest 2 min between sets