Date: 2023-12-27 AO: meathead Q: flipper PAX: The Worm, Soul Glo, Dunkin (F3 Waxhaw), radar-uc, Cottonmouth, hoover, wildturkey, flipper, lex_luthor, Cheese Curd FNGs: None COUNT: 10 WARMUP: SACS Pax pre-rucked in order to support their “we go 60 minutes” mantra alive. Once they arrived (late), we got to it with: SSH, IW, Arm Circles, Flails, Prying Squat, all with swings intermixed.
THE THANG: with 100 snatches on the “un-plan” but sandbaggers in our midst, YHC had to get creative. In place of snatches the SACs guys had the option for clean and press, in place of swings the option for alternating 2 had bag swings. A good portion opted for bells over bags for various movements so diversity abounded. Here’s what we did. 5 R rack squats, 5 R snatches, 5 L rack squats, 5 L Snatches X3, level up the bell and do 3 of each as above.
5 R rack reverse lunge, 5 R snatches, repeat on L X3. Heavier bell repeat 3 of each R and L
Waiter carry R with a suitcase L about 20 paces, 5 R snatches, Switch hands and go back. Did that 2X
10 overhead walking lunges, 4 snatches, repeat heading back.
MARY: Boat/Canoe (w/ row your canoe) Flute-Bridge Elbow plank
ANNOUNCEMENTS: happy new year
COT: YHC takeout