Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Dec 10th 2020

Strength & Conditioning:

A.) Snatch & Clean EMOM’s

Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB! I am only looking for a heavy single today on the 1 reps, but if you are feeling good you can go for the max effort. Your goal is no failed lifts today.

EMOM x 3min.
3 Power Snatch
EMOM x 3min.
2 Power Snatch
EMOM x 3min.
1 Power Snatch
immediately into;
EMOM x 3min.
3 Power Cleans
EMOM x 3min.
2 Power Cleans
EMOM x 3min.
1 Power Clean

*Score is heaviest 1 rep snatch and 1 rep clean combined.

Similar to last week, but not from the hang and a slightly different rep scheme. If you remember last weeks #s, it will help a lot today.

B.) 15min. AMRAP:
5 Bench Press (135/75)
10 Pull-Ups
15 Wall Balls (20/14)

RX+ 185/95

Could also use Dumbbells today at 50/30s. RX+ 70/35’s

Sweat:

For Time
10 Burpees
_
10 Burpees
25 Calories of choice
_
10 Burpees
25 Calories of choice
50 Double Unders
_
10 Burpees
25 Calories of choice
50 Double Unders
100 Russian KB Swings 53/35
_
10 Burpees
25 Calories of choice
50 Double Unders
100 Russian KB Swings 53/35
150 Air Squats

This is called an “Accumulator” Workout. There is NO REST.

10 Burpees
right into….
10 Burpees
25 Calories of choice
right into….
10 Burpees
25 Calories of choice
50 Double Unders
…. and so on until you finish the whole thing!

Put your time in today! I’m excited to see these!