2020-12-7

Monday

Snatch

5 min to build to heavy set

2 power snatch + 2 ohs

1 minute rest

5 min to heavy squat snatch

Every 5 minutes x 4 rds

400 m run

12 pull ups or 10 c2b or 8 bmu

24 wallball

Tuesday

Back Squat

2-3 warm up sets of 5

1 set 20 rep 5-10lbs heavier than last week

3 rds

15 Hang power clean

12 cal row

15 push press

12 cal bike

Wednesday

Alternating movements

Clean

5 sets of complex – power clean + hang power clean+ hang squat clean

Ring dip

5 sets x 8 reps weighted as able

For time

10 snatch

20 bar facing burpees

8 snatch

16 bf burpee

6 snatch

12 bf burpee

4 snatch

8 bf burpee

2 snatch

4 bf burpee

Thursday

Alternating movements

Deadlift or press 5 x 7

Strict pull-ups 5 x 7 weighted as able

Emom x 12 min

3 bear complex + 20 du

Friday

Alternating movements

FS 5 x 4

Hspu 5 x 8

Using kipping, strict, deficit or weight to make difficult 7

100 DB box stepovers

*emom 3 Db clean & jerk