ANNOUNCEMENTS:
-For details on our Christmas Gift Drive please see additional information at the top of yesterday’s post HERE.
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Power Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.
2 x Power Snatch TnG
Notes: Athletes should plan to increase weight every 2-3 sets.
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Impact/Focus #2: Back Squat
Against a 12:00 running clock, warm up as needed before building to a heavy triple for Back Squat.
Back Squat 3-3-3-3-3
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WOD
5-10:00 Metabolic Conditioning
Power Snatch EMOTM: 2x2x145.
Back Squat: 3×255.
“Prancer”: 6:57 Rx.
Power Snatch: 155 x 2
Squat: 455 x 3
“Prancer”: 8:24 Rx+, 106# kb
Power Snatch: 2 x 145lbs
Back Squat: 335 x 3
“Prancer”: 6:58 rx’d+, 88lbs