January 10-Jan. 17
Monday
A. Clean and Jerk-heavy single (practice if brand new)
*once you fail, continue on the movement that did not make you fail...either the clean or the jerk
+
40 Cal Row
30 t2b/hkr
20 Hspu (30 push ups)
10 c&j@80% of heavy single for day
Rest 5 min
x2
Tuesday
A. Front Squat-1 RM
B. Strict Pull up-max set
+
14 min AMRAP
3 FS@60% of new heavy single
6 Bar MU (sub 10 CTB or 12 jumping CTB)
9 cals on AB
Wednesday
A. Snatch EMOM-2 reps@70% 10
+
80 Burpees
60 ALT DB Snatch
40 Box Jump Overs
20 Squat Snatch
Thursday
A. Strict MU work - 10-15 reps
B1. Ring swingsx5x3
B2. Kipping Ring Dipsx5x3
B3. Handstand Walksx40 FTx3
+
3 rounds
20 sec. stations
1 - HS hold
2 - L-sit or Tuck sit hold
3 - Arch hold
4- false grip hang
5- Rest
+
5 rounds
9 Power Snatch@75/55
12 Wall Ball
9 Thrusters@75/5
36 DU
Friday
A. Make up a lift you missed
+
20 min AMRAP
200M ROw
2 Wall Walks
3 Burpees to Bar
4 Pull Ups
Saturday
Teams of 2
100 m lunge together into 100 m run together
50 Power Cleans
400 m run split into 200s
50 T2B
800 m run split into 400s
50 T2B
400 m run split into 200s
50 Power Cleans
100 m lunge together into 100 m run together
Sunday
1 minute run
1 minute row
1 minute bike
1 minute jump rope
1 minute KBS
rest 1 minute
x7 rounds
Monday
A. Back Squat-heavy single
B. Push Press-heavy single
+ 10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead 135/95 Pull-up
Wall Ballx2