Jan. 2-Jan. 7
Updated: Jan 3
Monday
A. 3 Position Snatch-3 sets@medium
B. EMOM 5-1 Snatch@70% (if newer, complete 2 reps)
C. Snatch Deadliftx3x3@80% of snatch-perfect reps
20-30 min AMRAP depending on time
500M Row
100 FT Suitcase Carry/Side
10 Strict T2B/HKR
30 second FLR or plank
20 alternating box step ups
Tuesday
A.Back Squatx3x10-increase weight every two sets. Start at 65%, no heavier than 80%
5 rounds
30 wall ball
12 burpee box jump overs
rest 90 afer each set
Wednesday
A. Strict Pressx3x10 between 65 and 75% B. 5 minutes max strict hspu or push up
3 sets, every 10 minutes
15 thrusters
20/15 cal ski
25 pull ups
20/15 cal row
15 thrusters
Thursday
Aerobic
1000m run@moderate
rest 1 min
400m run@mile pace
Rest :30
200m fast
rest 2 min
12 min for max meters
Friday
A. Hang Clean+Jerk+Clean+Jerkx3
B. Front Squatx2x3@70% C. 3-6 sets depending on time
50 ft bear crawl or hswalk
1-2 rope climbs
emom 8
200/180m row
into
emom 6
6 tng power snatch