500M Row

10 Squat2Stands

10 Thoracic High Fives

10 Pushup2Downward dog

10 kneeling Thoracic rotation – see video below, courtesy of Riot Athletics

10 Shoulder taps in plank

2 Wall Walks

Barbell Warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, put bar on shoulders behind the neck and perform 3 snatch balance to power position, snatch balance to squat snatch bottom, move bar back to the front, 3 hang power snatch, 3 hang squat snatch


Hang Squat Snatch




Sets start every 4 min

%s based off 16-Dec 1RM

Video courtesy of Catalyst Athletics. Our final round of Hang Squat Snatch before we re-test our Oly 1RMs.  If you have been doing these each time they are programmed, you should feel much more comfortable getting under the bar as fast a possible and holding that good catch position.  %s go up, but time per round stays at 4 minutes.


For Time:

Buy-In: 200m Dual KB Front Rack Carry (35/25)

Then, 3 Rounds of:


250M Row

-10 Min Time Cap-

Video courtesy of Functional Bodybuilding. Looking for good core engagement in today’s WOD.  Brace your core in the dual KB front rack carry (keep shoulders back as well), and keep that core tight during the HSPUs.

Scaling Options:

KB weight -> 25/15 -> as needed

Handstand Push Ups -> Pike push ups off a box -> pike push ups off the floor -> Tall kneeling DB press*

Row -> 200M Run

Video courtesy of Progressive Programming

Cool Down:

Overhead Thoracic Drill – 2 Min

Video courtesy of Movement Enhanced


Shoulder mash w/lacrosse ball – 2 Min per side

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