“The Line”

Work description

A-Line

Monday, December 27th, 2021

Upper Body Press + Functional and Midline Stability

A. Strict Press @2121; 6-8reps; rest 60-90sec x 3sets
B1. Half-Kneeling Arnold Press @2121; 8-10/arm; rest 60sec
B2. Side plank 20-60sec Right and Left; rest 60sec x 3
C1. Seated DB external rotation @30X1; 10/arm; rest 60sec
C2. Incline Bench or Side Plank Powell Raise @2020; 6-8/arm; rest 60sec x 3

Growth

Monday, December 27th, 2021

A. Snatch pull x 1 + Hang snatch pull x 1 + Power snatch x 1 + Hang power snatch x 1 + OHS x 1; rest 90sec x 6-8sets keep light and snappy here build per set as you feel it
B. Back squat @30X1; 8, 6, 4; rest 2-3mins
+
0-11mins to complete or get as far as you can
15, 12, 9, 6, 3 90% effort
CTB pullups
AB cals
DB thrusters 40/20#/hand
Row cals

Rest exactly 1min after this

12-15mins
Max DU reps

Two scores here

+

Walk 5-10mins

Commit

Monday, December 27th, 2021

AM

AB 5mins easy pace
+
Emom 24mins
1 - Run 30sec tough effort rest walk remainder of time
2 - Row 30sec tough effort rest walk remainder of time
3 - 10 burpee jump touch 6" target
+
Mobility your choice 15mins

PM

A. Build to a tough TnG 4 Hang Power Snatch in 12mins
B. Snatch pull from low blocks cluster 4. 4; rest 20sec/rest 3mins x 3sets no straps push weight here
C. Back squat @20X1; 2-3; rest 3mins x 3 push weight but keep perfect tempo
+
14min amrap best possible score
30 PS or snatch 95/65#
40 cal AB
40 box jump on and over 24/20"
30 PS or snatch 135/85#
30 cal AB
30 box jump on and over 24/20"
30 PS or snatch 165/115#
20 cal AB
20 box jump on and over 24/20"
30 PS or snatch 210/145#
10 cal AB
10 box jump on and over 24/20'
The remainder of time build to a 1rm snatch

+

10mins easy spin on bike cooldown

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