Wednesday, February 12th, 2020

Published February 11, 2020

Coach leads group through:

10 PVC Shoulder pass throughs


10 PVC Prone Shoulder pass throughs




2 Minute Bike
1 Minute Burpees
:30 Scap Pull Ups
:30 Rest

x 2 rounds 


A. 0:00 – 7:00 – Every 1:00 x 7 sets:
Snatch Pull +
Below the Knee Hang Muscle Snatch +
Hang Power Snatch +
Snatch Balance
Warm-up as needed. Use this as skill/positional work. Only work as heavy as lifts are clean and proficient.

B. 7:00 – 14:00 – Every 1:00 x 7 sets:
Clean Pull +
Below the Knee Hang Muscle Clean +
Hang Power Clean +
Jerk Balance (video)
Warm-up as needed. Use this as skill/positional work. Only work as heavy as lifts are clean and crisp.

C. 14:00 – 21:00 – Every 1:00 x 7 sets:
4 Alternating Dumbbell Power Snatch +
2/side Single Arm Pause Dumbbell Overhead Squats
If you don’t have the DB Overhead Squat this is a great opportunity to work on it. If you’re comfortable with the movement then build as heavy as deemed fit for today’s work, try to perform the entire piece as a complex. For the Pause Squats stop in the bottom for 3 seconds on each rep to really work on your overhead stability and bottom position.


Wall Balls 20/14


Part A: "The Break Up"
EMOM for As Long As Possible:
1st minute: 1 Push Press (125/85 lb) + 1 Burpee
2nd minute: 2 Push Presses (125/85 lb) + 2 Burpees
3rd minute: 3 Push Presses (125/85 lb) + 3 Burpees

5 minute Rest

Part B: "The Make Up"
6 Rounds (alternating*) for time of:
5 Squat Cleans (125/85 lb)
10 Pull-Ups
200 meter Row
*One partner completes a round while the other performs a Hollow Hold, then rests.

Complete part A together, rest exactly 5 minutes, then start Part B together. Score each part separately.

For Part A, each minute on the minute (EMOM) both partners attempt the sequence of Push Press and Power Clean (“Death By” style), adding one rep per movement per minute…until one partner is unable to complete a round. Score is the lower of the two partners’ number of rounds and reps completed.


For Part B, partners alternate rounds (eg. one does a round while other attempts a max duration hollow hold then rest). 

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