Tuesday, 21 December WOD

Warm-up

• 1:00 Machine –then– 3 Rounds
  • 12 Single Arm Kb Swings (6each arm)
  • 0:30 Hollow Hold
  • 12 Squat Jumps
• –then–
  • 1:00 Machine
• Barbell Warm Up: (empty BB)
  • 3 Snatch Pulls
  • 3 Snatch Balances
  • 3 OH Squats
  • 3 High Hang Snatches
  • 3 Hang Snatches
  • 3 Low Hang Snatches

STRENGTH

• 3 Squat Snatches, 75% 1RM
• Every 1:30 for 9 mins.

Movement of the month re-test.

METCON

• As many reps as possible in 10 mins of:
  • Kettlebell Snatch, 53/35 lbs

Re-test for the movement of the month, try to beat your previous score, I would suggest trying to stick with the same pacing strategy 10-20 reps per minute and then pick it up the last minute. Scaling Options: Use the same weight as the beginning of the month. If you didn’t do this pick something you can hold 10s with. Switch arms as desired.