Monday 12/12/16
1.
1 Hang Snatch + 2 Overhead Squats
2.
AMRAP 2 of:
Power Snatch @ 65% of Part 1
rest 2 min
AMRAP 2 of:
Power Snatch @ 45% of Part 1
Tuesday 12/13/16
1.
Bench Press
3-3-3-3-3
After each set complete:
2 false grip pull-ups + 1 strict MU + 2 dips
2.
16-12-8-4 Reps for Time of:
Front Squat 95/65
Burpee Pull-Up
Wednesday 12/14/16
1.
Rope Climb practice
2.
As many rounds & reps as possible in 12 minutes of:
100 Meter Run
4 Power Cleans 155/105
4 Hang Power Cleans
Thursday 12/15/16
1.
4 Rounds for Time of:
1k Row or Run
15 Toes-to-Bar
10 Box Jumps 24/20
15 Toes-to-Bar
10 Box Jumps 24/20
Friday 12/16/16
1A.
Back Squat
3-3-3-3-3
1B.
Shoulder Press
3-3-3-3-3
2.
For Time:
100 RKBS 70/53
Saturday 12/17/16
1.
Teams of 2
For Time:
50 Front Rack Lunges 135/95
Into,
5 rounds of:
12 Bar Muscle-Ups
24 Alternating DB Power Snatches 50/35
Into,
50 Front Rack Lunges 135/95
Sunday 12/18/16
1.
3 Rounds for Total Time of:
15/10 Calorie Row
6 Pole to Pole Box Pushes 90/65
15 Shoulder to Overhead 155/115
*Rest 3 minutes between rounds
2.