Week Nov. 21 2016

MONDAY

AM
EMOM-12
Burpee 15 reps-ODD
Prowler 40 yards(about 30 sec of work) 180/40 -Even

PM
• Clean and Jerk 60/2+1, 70x2+1x2, 80x2+1x2
• Hang Snatch High Pull (panda pulls) 80%x3x4
• Back Squat 60/3, 70x3x2, 80x3x2
+

5-7 Rounds
TNG Power
Clean 5 reps @60% of 

A.  Stay at sea weight

Wall Ball
15 reps
T2B 10
reps
rest 6 min

TUESDAY
AM
5 sets
500m @1:40
pace
Rest 2 min

PM
(Over 35 Only do this without the core work)
A. Power Snatch
+ OH Squat 60/3+3,65x3+3x2, 70x3+3x2
B. CGBP 65%x8x5
C. Clean
Deadlift (Positional) 80x3x4+

for time:
10 MU
run 200m
20 HSPU 45per side
run 400m
10 MU
run 400m
20 HSPU 45
per side
run 200m
10 MU

+

3 sets
10 good morning;

 rest 60 sec
15-20 GHD
Sit Ups; rest 60 sec

Wednesday
Over 35 only do AM work
AM
1 mile @
moderate pace
2min rest
4 x 400m
2min rest
between 400's

PM
5 Rounds…each round is:
AMRAP 3MIn
6 Chest to Bar Pull Ups
6 Db NO Push Up Burpee Step Up and Over 35/20
Rest 2 min

Friday
10min
AMRAP Flow
10 hip extensions
10 wall ball shots
20 double unders

Rest 5 min

10 amrap
FLOW
3 wall runs
20 walking lunge steps.  10 out.  turn around. ten back

PM
A. Snatch w/
Halt at knee(3 seconds) 60/2, 70x2x2, 80x2x2; rest 3 min btw sets
B. Front Squat 60/3, 70/3, 75/3,
80x3x2; rest 2-3 min btw
C. Snatch Balance + OH Squat 2+3x3
(plus 5# from last week)
D1.  Box Jumps 5 reps x 2 sets; rest 30 sec
D2. Db Split Squat Lunges 8/8 x 2 sets; rest 30 sec
+
15-10-5
Thrusters 115/75
T2B

Saturday
A.
OTM PC+Hclean+push jerk 60% x 5 min
Rest 3 min
OTM PC+Hclean+push jerk 65% x 5 min
Rest 3 min
OTM PC+Hclean+push jerk 70% x 5 min
B. Deadlift 65x8x5
+
For time:
50 cal Row
50 CTB Pull Ups
50 HSPU
50 Kb swings 2/1.5