Wednesday:  December 4, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Scap Smash with LAX ball or foam roller: 2:00/side

2 Steady Rounds
10 Cal Row/Bike/Ski
20 Double Unders

Then, with an empty bar:
2 Muscle Snatch
2 Snatch Grip Behind the neck Push Press
2 High Hang Power Snatch (above the knee)
2 Low Hang Power Snatch (below the knee)
2 Touch and Go Power Snatch
Repeat with light weight on the bar.

Strength/Skill(15:00 – 30:00)

Touch and GoPower Snatch:
Two Rounds of
4 Reps
3 Reps
2 Reps
Rest as needed between sets*

*Goal is to use the sets of 4 and 3 as a “warm up” to hit a heavy double.

WOD(35:00 – 59:00)

Fitness
3 Cycles of (continue where you left off from the previous cycle):
AMRAP 4
5 Burpees followed by 5 Ring Rows
10 KB Swings
20/15 Calorie Row/Bike/Ski
Rest 4 Minutes between

Performance
3 Cycles of (continue where you left off from the previous cycle):
AMRAP 4
5 Burpee Pull Ups
10 Power Snatch (95/65lbs)
20/15 Calorie Row/Bike/Ski
Rest 4 Minutes between

Option 2: 75/55lbs on the barbell

Competition
3 Cycles of (continue where you left off from the previous cycle):
AMRAP 4
5 Burpee Bar Muscle Ups
10 Power Snatch (115/75lbs)
20/15 Calorie Row
Rest 4 Minutes between