Week Jan 2 2017

MONDAY
AM
• Snatch 60/2, 70/2, 80/2,
85/2, 90/1, 80/2, 85/2, 90/1
• Front Squat 60/3, 70/3, 80/3,
85/2, 90/2, 80x3x2
• EMOM 12; Power Clean+Hang
Clean 1+1; 65% for 3 min, 70%for 3 min, 75 for 4-6 min
• Press 50%x5, 60%x3, 70%x2, 75%x1,
80%xAMAP

PM
every 30 sec switch
x 15 min
T2B 5 reps
Handstand Wall Runs 3
Rope Climbs 1

+
3 x 3 min AMRAP
Thrusters 10 reps 115/75
Bar Muscle Ups 5/3
Hang Power Cleans 10 reps 115/75
rest 2 min

Tuesday
AM
3x3000m w/ 5min rest b/t reps

Workout Details: Alternate tempo for each 3000m
interval
500m 80-90%, 500m 50-60%
400m 80-90%, 400m 50-60%
300m 80-90%, 300m 50-60%
200m 80-90%, 200m 50-60%
100m 80-90%, 100m 50-60%

PM
20 min AMRAP
14 Burpee
21  Kb Swings 2/1.5
1 min AB for cal
Total reps is score
+

For time:
100 Double-unders
40 Unbroken Hip Extensions
80 Double Unders
30 Unbroken Wall Ball Shots
60 Double Unders
20 Unbroken CTB Pull Ups
40 Double Unders
10 Unbroken Strict HSPU
20 Double Unders

Wednesday

AM 

Swim 

PM
• Hang Clean 70%x2x5
• Back Squat w/ 3 sec Pause @bottom; 60/2, 70/2, 80/2, 85/2
• Power snatch
12x3 OTM @60%
• RDL(% based off of clean; 90%
x 5, 95% x5, 100% x5, 105% x5 x 2

+
Prowler Push

3x
30
sec Prowler 140/90
Rest 90 sec

Friday

AM
A. Power  Snatch + Hang Snatch 60/2+2,65/2+2, 70/2+2, 75/1+1, 60/2+2, 65/2+2
B. Clean  60/2, 70/2, 80/2, 85/2, 90/1, 80/2, 85/2, 90/1
C. Press + Push Press + Push Jerk 50%(of Clean and Jerk)(+10#) 5x 1+2+3 

PM -Friday Night Lights

Perform the following six events against a running clock:

5 Minutes of Rowing for Max Meters

4 Minutes to Establish a 2-RM Front Squat

3 Minutes of Ring Muscle-Ups

4 Minutes to Establish a 1-RM Shoulder to Overhead

5 Minutes of Burpee Box Jump-Overs (24″/20″)

Rest exactly 5 minutes, and when the clock reaches 26:00…

Complete as many rounds and reps as possible in 4 minutes of:

8 Thrusters (135/95 lb)

8 Alternating Pistols

Saturday

Teams of TWO.  Guy/Girl

For time:

20 Deadlifts (315/215 lb)

40 Pull-Ups

80 Double-Unders

20 Cleans (225/145 lb)

40 Pull-Ups

80 Double-Unders

20 Snatches (135/95 lb)

40 Pull-Ups

80 Double-Unders