Saturday, December 1

ACTIVATION 400 Meter Run (or 500m row) into: 30-20-10: Super mans/ hip extension After each set, complete 3 Spidermans (each side) + 5 Strict Pull-Ups Finish with a second 400 meter run (or 500m row). Barbell Warmup (emtpy barbell): 5 Good Mornings 5 Snatch-Grip Strict Presses 5 Hang Muscle Snatches 5 Ovehead Squats 5 Hang Power Snatches

Clean House (5 Rounds for reps)

5 Rounds of a 4:00 Window: 400 Meter Run 1 Round of "CTB Cindy" Max Power Snatches (115/80) 2:00 rest between rounds.

In full, these are 6:00 rounds, where we are working for the front 4:00. Mandatory rest from the 4:00-6:00. After completing the "buy-in" portion to each round (Run + 1 round of CTB Cindy), athletes have the time remaining inside the 4:00 working window to accumulate repetitions on the power snatch. These repetitions are our graded portion for the event… the run and the round of CTB Cindy do not contribute towards our graded score. Record each score down after each round, so that we have (5) counts of power snatches. The system will compute the sum total, which is our score for the workout. Stimulus wise, we are looking for a barbell that allows 10+ repetitions unbroken, when completely fresh. It very well be our strategy to execute fast singles when we get to the barbell, but it's a load that is moderate enough so that we could complete several touch and go repetitions if we must there. Strategy wise, we are looking first and foremost for consistent rounds on the power snatches. Until we complete a full round, we of course won't know if the goal is 5 repetitions or 15. However, what we can fully visualize, is our perceived level of effort on that first run and the round of "Cindy". We are not necessarily after specific split times or completion times, but rather moving by feel. With the larger picture in mind of five rounds, with 2:00 rest in between, our question not is of precise times, but moreso on precise feel. The ability to pace our efforts across a rather uncommon timing scheme. On these power snatches, the vast majority of athletes will find their best scores with fast singles. Touch and go repetitions are absolutely possible, but we recognize how larger sets often come with larger breaks. Naturally, this can vary for athletes, as well as what the clock says. If we have 1:45 remaining for power snatches, touch and go repetitions may not be our best move given how we are looking to space our efforts over the remaining time. If we have :30s howev

"Enthusiasm is common. But endurance, is rare." – Angela Duckworth How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Goals can’t change us. They can’t even move us. Reasons do. Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. Reasons are what get us back to our feet, after we’ve been knocked down so hard, we don’t know our left from right. It won’t be the easy times that define us – it will be the hard. As we enter our day, let’s focus on why, truly why, we do the things we do. Not the what(the goal), but the true why. Goals can be beaten. Reasons, when true, are impenetrable.

Metcon (AMRAP - Reps)

AMRAP 5: Rope Climbs Rest 1:00 AMRAP 2: Rope Climbs Rx+ AMRAP 5: Seated L-Sit Rope Climbs Rest 1:00 AMRAP 2: Rope Climbs

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