Wednesday 12/14/22

THE MOBILITY

T-Spine Wall Extension

Thread the Needle

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THE WARM-UP

2 Rounds

:60 Monostructrual Machine

PVC Circles

PVC Back Rack Press

Back Squat (BS)

Overhead Squat

Coach-Led

Snatch Balance

Hang Snatch

Snatch

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THE STRENGTH

For 20-24:00

Snatch Single building to 85-90%

*Make sure you do at least 3 singles before progressing your weight

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Active Rest

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THE MET-CON

As Many Rounds/Repetitions As Possible in 14:00

Dumbbell Power Snatch

Pistol Squat

• Pistol Scaling

Ab Mat Sit-Up (AMSU)

@ 0:00 and every 2:00

Pull-Ups

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THE FINISHER

Deficit Lift Offs

Lu Press