Wednesday 12-28-16

Coach's thoughts on today:

If you've hit the previous 2 days this will be tough. The back should be tired from Monday's deadlifts and your shoulders should be tired from yesterday's strength work. That is why these weights are a little lighter than they might otherwise be, and this could potentially turn into a lot of reps so make sure your callouses are taken care of. 

Warm-up:15min

  • Agility drills

Weightlifting:15min

  • Pull-up / Chin-up (5x8)

Strict
Band is okay

Metcon:20min

  • Form: Metcon (Time)

20min cut-off

25 Kb Snatch Right
25 Kb Snatch Left
  5 Kb Press from Lunge R
  5 Kb Press from Lunge L
20 Kb Snatch Right
20 Kb Snatch Left
  4 Kb Press from Lunge R
  4 Kb Press from Lunge L
15 Kb Snatch Right
15 Kb Snatch Left
  3 Kb Press from Lunge R
  3 Kb Press from Lunge L
10 Kb Snatch Right
10 Kb Snatch Left
  2 Kb Press from Lunge R
  2 Kb Press from Lunge L
  5 Kb Snatch Right
  5 Kb Snatch Left
  1 Kb Press from Lunge R
  1 Kb Press from Lunge L

  • Con: Metcon (AMRAP - Reps)

20min AMRAP

25 Kb Snatch Right (16/8)
25 Kb Snatch Left
  5 Kb Press from Lunge R
  5 Kb Press from Lunge L
20 Kb Snatch Right
20 Kb Snatch Left
  4 Kb Press from Lunge R
  4 Kb Press from Lunge L
15 Kb Snatch Right
15 Kb Snatch Left
  3 Kb Press from Lunge R
  3 Kb Press from Lunge L
10 Kb Snatch Right
10 Kb Snatch Left
  2 Kb Press from Lunge R
  2 Kb Press from Lunge L
  5 Kb Snatch Right
  5 Kb Snatch Left
  1 Kb Press from Lunge R
  1 Kb Press from Lunge L

The Press from lunge is 1 arm press while staying in the lunge position, no stepping in or out of the lunge and no standing. Stay down and press.

If you complete this in under 20min start back at the beginning.

  • Int: Metcon (AMRAP - Reps)

20min AMRAP

25 Kb Snatch Right (20/12)
25 Kb Snatch Left
  5 Kb Press from Lunge R
  5 Kb Press from Lunge L
20 Kb Snatch Right
20 Kb Snatch Left
  4 Kb Press from Lunge R
  4 Kb Press from Lunge L
15 Kb Snatch Right
15 Kb Snatch Left
  3 Kb Press from Lunge R
  3 Kb Press from Lunge L
10 Kb Snatch Right
10 Kb Snatch Left
  2 Kb Press from Lunge R
  2 Kb Press from Lunge L
  5 Kb Snatch Right
  5 Kb Snatch Left
  1 Kb Press from Lunge R
  1 Kb Press from Lunge L

The Press from lunge is 1 arm press while staying in the lunge position, no stepping in or out of the lunge and no standing. Stay down and press.

If you complete this in under 20min start back at the beginning.