WEEK 10 – Day 47, Tuesday – 15th December 2020

Warmup

• 10mins @ 75% effort (breathe and move)
• Run 100m
• 10 Prisoner Tall Kneeling to Standing
• 5 Kneeling KB Clean R
• 5 Kneeling KB Clean L

+

2mins Upper Mobility – Bench Shoulder Flexion With Thoracic Mobilization (Lat Pullover)

+ 2mins Lower Mobility – Squatting Weighted Ankle Stretch  

• Prisoner Tall Kneeling To Standing https://youtu.be/wtPBRUoCBKI
•  Kneeling KB Clean https://youtu.be/2LM9Y67n6Aw
• Bench Shoulder Flexion With Thoracic Mobilization https://youtu.be/jXR4rkMIwk8 
• Squatting Weighted Ankle Stretch https://youtu.be/F18ChZ9VraA

A) Snatch Complex

• 2 Segment Snatch High Pull
• 1 Segment Power Snatch
• 1 Power Snatch
• rest 120sec x 4 sets 
  
• Segment Power Snatch https://youtu.be/KbFblcCQl1Y
• Power Snatch https://youtu.be/6bQ-a16HS3c
• Segment Snatch High Pull https://youtu.be/J1ZouDXx70Y

B) Back Squat

• Speed Based – 10X1; 4,4,4,4; rest 2-3mins *Focus has to remain on moving the bar fast today! Do not go heavy to the point of the bar slowing down. Remember that Friday is our heavier squat day.
• Demo video https://youtu.be/Rvy12jFLBFo

C) Goblet Box Pistol

30X1; 4-6/leg x 3 sets rest 60sec between legs
Demo video https://youtu.be/KUnDRyv7-nI

D) 3 Rounds for Time

• 15 Hang Power Cleans 135/95
• 20/17 Calories Row
• 15 Dumbbell Thrusters 45/25
• 20 GHD Sit Ups
  
• *Attempting still to increase your pace as you go on each round. Being sure to pace from the beginning. 
  
  Hang Power Clean https://youtu.be/PxYb-nbJk0o
• Row https://youtu.be/gON7XC5WxCM
• Dumbbell Thruster https://youtu.be/VdPjfmRcQfw
• GHD Sit Up https://youtu.be/BJ1EDxUn1ZQ