Strength
1 Halting Snatch + 1 Snatch (normal) EMOM x 12 Sets
—Start @ 65% & build to a heavy set. Pause just under knee for the Halting snatch & focus on using lats to pull bar through shins. If you feel good & want to hit a heavy single at the end that’s fine.
Conditioning
10 Min AMRAP
30 Double Unders
10 T2B
5 Power Snatches 135/95# (RX+ = 155/105#)
WOD Notes: Goal is 6+ rounds. DU sub = 15 DU, 50 singles, or 60ft versa. T2B sub = T2R, V-ups, or Hanging knee raises. PS = 65% of PS (quick singles). Please load bar with 15+10 for 95# if you’re using that weight.
“Carve Your Santa Pumpkin” – Day #3
Hip Thrusts – Middle/upper back is resting on bench
Option #1 – Weighted (barbell): 4×12 @ 75-80% of Back Squat
Option #2 – Single Leg (no weight): 4×15 (each leg)
***Pause at the top of each rep for at least 1 sec & squeeze glutes
Assistance
a) DB Pull-overs (1 DB) – 5×10 (heavy – slow eccentric)
b) GHD Sit-ups – 8×15 — rest 30 sec between