Dec. 5th Week

Monday
A. Power Snatch 60x3x3, 65x3x3, 70x3x3
B. Clean and Jerk 60/1+3, 70x1+3x2, 80x1+2x2
C1. Front Squat 60/3, 70x3x2, 80x3x2
C2. Pull Ups 5 x 20 reps 

+

EMOM 12 min

Min 1 – Tng PC x 5 205/145

Min 2 –2 45 hi temps on each side(or higher) STICT HSPU x 5

Min 3 – Box jump x 6 30/24

Tuesday

AM

2 rounds

800m, 600m, 400m

400m recovery jogs b/t efforts

2min rest b/t rounds

Total:  6000m

PM

for time:

75 Double Unders

20 Thrusters 95/65

50 Double Unders

15 Thrusters

25 Double Unders

10 Thrusters

Wednesday

AM: Row Workout

5 rounds:  500m at 2000m PR pace, 30sec rest, 100m very easy. 

No additional rest b/t rounds

PM

A1. Snatch 60/2, 70/2, 75/2, 80/2

B1. Power Clean 60/3, 65x3x2, 70x3x2; rest 1 min (use full clean weight for percentage work)

B2. CGBP 60/3, 67.5/3, 72.5x8x3; rest 2 min

C1. Kb Snatch 3 x 5/5; rest 30 sec

C2.  Glute Ham Raises 3 x 10 reps; rest 30 sec

C3. Leg Less Rope Climbs 2 x 2 reps; rest 30 sec

+

3 Rounds for time

21 Kb Swings 2/1.5

15 CTB Pull Ups

Thursday 

Swim

Friday

AM

Map

5 x

2 min AMRAP

3/2 Ring Muscle Up

10 Dips

AB time remaining

Rest 2

PM

A. Hang Power Snatch + Power Snatch + OH Squat 60/1+1+1, 65x1+1+1x2, 70x1+1+1x2
B. Clean 60/3, 70x3x2, 80x3x2
C. Back Squat 60/4, 70/4, 80x3x3

+

For time

21-18-15-12-1-9-6-3

Burpees

Yoke Carry 100ft  Men(4 blues + 2 greens) Women (2 blues + 2 greens)

Rest 7 min

for time:

50 GHD Sit ups

75 Wall Ball Shots

30 cal Row