Friday 12.2.16
December 1, 2016
Tuesday 12.6.16
December 5, 2016
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Monday 12.5.16

1.Full Snatch – Drop from the top of each repetition (no touch and go)

1 Set of 2 Reps @ 60% of 1RM Snatch

1 Set of 2 Reps @ 70% of 1RM Snatch

1 Set of 2 Reps @ 75% of 1RM Snatch

1 Set of 1 Reps @ 80% of 1RM Snatch

4 Sets of 1 Rep @ 85% of 1RM Snatch



4 Rounds:
5 Ring Muscle-Ups
10 Squat Snatches (95/65)
15 Box Jump Overs (24″/20″)

Post Times below:

In this conditioning piece, we are looking to challenge our skills while looking for a specific stimulus. Modify the gymnastics as needed to preserve the metabolic response – we at no point want to become “stuck” at a movement.

On the Ring MU…
If we have 3-4 unbroken repetitions, modify the volume to (3) repetitions per round.
If we have consistent singles on the rings, modify the volume to (2) repetitions per round.
If we do not have Ring MU, complete 5 Burpee CTB Pull-Ups per round.

On the Squat Snatch…
Challenge ourselves today but ensure we have a weight we could “touch and go” for a minimum of 7 repetitions unbroken. Singles in the workout is a valid strategy, but if we had to, we are confident we could touch and go this weight for 7 reps.

This is a workout where we must set the tone on the ring MU. Many athletes can muscle their way through repetitions, but in this four-rounder with squat snatches in between, poor movement will become punishing in the last two rounds. It isn’t about our first set of Ring MU but rather our last – it is here where we could see a significant drop-off as we hit the wall from pushing too hard on the rings too soon.

On the squat snatches, small sets is the theme. Hanging onto the bar can be demanding on the grip, and we need our pull for the rings. Given different strengths and weaknesses of athletes, sets vs. singles will vary from person to person, but the theme is this… don’t touch and go squat snatches to clear the repetitions 10 seconds faster if it causes us to stare at the rings on the following round. If we can complete our MU repetitions today with *one* less break, we more than likely save well more than 10 seconds.

On the box jump overs, stay smooth. We do not need full hip and knee extension at the top. – it’s an “up-and-over” motion that is less taxing if you take advantage of it. These repetitions should be well-paced so that our break before the rings is minimized.


21-18-15-12-9-6-3 Unbroken Wallballs(20/14) for Time.
*Females to a 9′ Target

On this stamina piece, we will build not only capacity but awareness on where we currently stand with wallball shots. A movement that has been in the Open since the first year, this is one we can train and hone specifically for capacity.

If we do not have 21 unbroken WB, use this workout in a slightly different style. In this variation, the athlete can break up the sets as they see fit. Rest the designated time between sets.
Complete 21 repetitions. Rest 60 seconds.
Complete 18 repetitions. Rest 50 seconds.
Complete 15 repetitions. Rest 40 seconds.
Complete 12 repetitions. Rest 30 seconds.
Complete 9 repetitions. Rest 20 seconds.
Complete 6 repetitions. Rest 10 seconds.
Complete 3 repetitions.

Still record your score (as non-Rx), and our goal is to top this time next iteration.