Monday – December 26

1: Snatch: 10 rounds – Every 2 minutes, perform:
-1x snatch + 2x hang squat snatch (Work up to a max for the day)

2: Complete 1 round of:
-Max rep unbroken snatch (135#/95#)
*These do have to be unbroken, meaning the barbell cannot stop moving and both hands must remain on the bar during the whole set.

3: Back squat: Warm up, then:
-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.

Work Capacity: Complete the following for time:
-15x burpees jumping over the barbell
-5x snatch (155#/105#)
-12x burpees jumping over the barbell
-4x snatch (155#/105#)
-9x burpees jumping over the barbell
-3x snatch (155#/105#)

Core: 3 rounds:
-3x Pause snatch halting deadlifts (Light – Medium weight)
*Pause for 1 FULL second at 1″ below the knee + 1 second at the launch position.

3 Responses to “Monday – December 26”

  1. Alai

    Too late for me again :/
    I did some snatches and BS with those percentages following the cycle, I’ll try to get WC done later, or I’ll run a little

  2. Alai

    I managed to squeeze the metcon intoday, at 3:09. That was rough.. didn’t have time to breathe or sweat for about 5 minutes after I was done… dropped every rep. I liked it better with PS than C&J as mainsite put it.

  3. Najm Mamkegh

    Are the (snatch ) in the strength squat the first lift ? And in the w.c is it squat snatch or power ? Cuz I did them all squat ?


Leave a Reply

  • (will not be published)

XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>