Tuesday, December 17


20 Burpees

"Silverback" Week 5: - - - - - - - - - - - - - - - - Big focus on Strict Gymnastics to start the day. Two parts dedicated to the hang power snatch follow. Finishing things out with a short sprint chipper. ACTIVATION 2 Rounds 400 Meter Run or Row 30 Second Front Plank (On Hands) 20 Overhead Circles (Each Direction) 10 Wall Squats 5 Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Metcon (2 Rounds for reps)

Ascending Ladder for 7 Minutes: 1-2-3-4-5.... Strict Handstand Push-ups Strict Ring Dip Push-ups Rest 3 Minutes 5 Minute Window: 2 Wall Walks 10 Weighted AbMat Sit-Ups Working through some high interference upper body and midline work to start off the day Record total reps completed on both parts SUBSTITUTIONS Strict Handstand Push-ups Feet on Box or Bench (Reduces Weight Being Pressed) Double Dumbbell Strict Press Strict Ring Dips Banded Strict Ring Dips Push-ups Hands on Box or Bench (Reduces Weight Being Pressed)

Hang Power Snatch (On the 1:30 x 5 Sets:)

3 Hang Power Snatches Set 1: 55% of 1RM Snatch Set 2: 60% of 1RM Snatch Sets 3-5: 65% of 1RM Snatch STIMULUS Building a little higher in our percentages and working on the clock in Part 2 of our Hang Power Snatch work Just like before, these reps start above the knee and are all meant to be completed unbroken Rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00

Castaway (Time)

For Time: 100 Air Squats 50/35 Calorie Row 25 Hang Power Snatches (115/85) Rx+ 155/105 Continuing to work the hang power snatch, now in this short sprint chipper We expect the 3-movement workout to take somewhere between 8-15 minutes to complete

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