2020/12/23

General Warm-Up
Warm-up
3:00 Row, bike, run, or jump rope easy

2 Rounds
0:30 Wall press stretch
0:30/0:30 Side plank with rotation
5/5 Turkish get-up (Increase load on second round)
5/5 Windmill

Skill and Build Up
Warm-up
Single Arm Dumbbell Snatch Progression (A) (~5:00)
3/3 Deadlift
3/3 Deadlift + shrug (straight arm)
3/3 Muscle snatch
3/3 Overhead drops
6 Dumbbell snatch, alternate arms each rep
*Use a light to moderate weighted dumbbell.

Build Up (~5:00)
Quickly review range of motion standards and points of performance for the burpee box jump overs and sit-ups.

8 Sit-ups
8 Dumbbell snatches (at or slightly below intended workout weight)
4 Burpee box jump overs (Low height)
*Complete this round at a moderate too hard pace.

Metcon
Metcon (Time)
2 Rounds
50 Sit-ups
40 Dumbbell snatches (50lbs/35lbs)
30 Burpee box jump overs (24"/20")

MINIMAL EQUIPMENT OPTIONS
Barbell is available but no dumbbells.
2 Rounds
50 Sit-ups
40 Muscle snatches (75lbs/45lbs)
30 Burpee box jump overs (24"/20")

Bag Option
2 Rounds
50 Sit-ups
40 Bag muscle snatches
30 Burpee box jump overs (24"/20") or buprees + a tuck jump

Accessory Work
Warm-up
2 Sets
100ft/100ft Single arm kettlebell overhead walk
*Second set should be heavy

Notes
If no kettlebell is available perform 2 sets of a 1:00 handstand hold variation.

Shoulder Stretch Sequence (B)
0:45 Facing band
0:45 Arm up and over
0:45 Elbow in band
*Go through the series on one arm and then perform the series on the other arm.

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