Dec. 12-Dec. 18
BACKED OFF this week
Monday
A. Hang Snatch+OHS+Snatch+Snatch ( 2 sets)
B. Snatch EMOM 8-nothing over 75%
25 min CAP
27-21-15-9
Cal Row
54-42-30-18
Push Up
27-21-15-9
Cal Ski
Overhead Squat
Tuesday
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
Wednesday
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)
Thursday
AEROBIC
12 sets
300M Fast
200M Easy
Friday
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)
AMRAP 8
50 DU
2 rope climbs
50 FT Farmers carry
Saturday
TBD