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Dec. 12-Dec. 18

BACKED OFF this week


A. Hang Snatch+OHS+Snatch+Snatch ( 2 sets)

B. Snatch EMOM 8-nothing over 75%

25 min CAP


Cal Row


Push Up


Cal Ski

Overhead Squat


A. Back Squatx5x5-60-70%

B. EMOM 5- 3-8 High Skill Pull (MU/CTB/Pull up/Strict pull up)

20 Jumping Squats

50 FT sled push

Rest 2 min

20 jumping lunges

50 ft sled push

Rest 2 min

x2 rounds


A. Deadliftx5x2-nothing over 70%

B. Bench Pressx5x5-70-80%

10 Sets (1 Set every 3 Minutes)

1000m Bike Erg

Even Sets: 12 Dumbbell Snatches (6/Arm)

Odd Sets: 12 Dumbbell Clean and Jerks (6/arm)



12 sets

300M Fast

200M Easy


A. Clean+FS+Clean+Jerk+Clean@70%x2

B. Clean and Jerk@75%x2

C. Pause FSx3x2@75% of CLEAN

5 rounds

20 GHD

5-10 BarMU (sub is any high skill pull OR push)


50 DU

2 rope climbs

50 FT Farmers carry



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