December 11, Monday

Barbell

Snatch
5 x 2 Reps (75% or above counts as a set!)

Conditioning

5 Rounds (1:1)
10 DB Snatch 75-45 lbs
10 Thrusters 43-30 kg
10 Bar Muscle Ups

Cap time 20 minutes

Accessory

3 Sets
7 Single Arm DB Press (Alternating)
7 Strict Chest to Bar Pull Ups

December 12, Tuesday

Strength

Front Squats
5 x 2 reps (75% or above counts as a set!)

Conditioning

Alternating Minutes x 20 minutes
Odd: 15 Kettlebell Swings 32-20
Even: 15 Burpees

Accessory

4 Rounds
25 Dips
25 GHD sit Ups

December 13, Wednesday

With a partner

For time:

100 Push Ups
200 Pull Ups
100 Push Ups

10 Rounds (1:1)
5 Deadlifts 130-70
10 Handstand push ups

*Alternate rounds with a partner or go 1:1 work:rest!

December 14, Thursday

Barbell

Clean and Jerk –
1,1,1
Work Up to a heavy single

Gymnastic

4 Rounds
30 seconds Hollow Rock
30 seconds Hanging L-Sit Hold (pull up bar)
30 seconds Ring Support Hold (top of dip)
30 seconds back extensions
*30 seconds rest between each set!

December 15, Friday
Barbell
Snatch 1,1,1,1,1 @75% or above to count as a set!

Conditioning

İn a team of 3;7

4 rounds (1:2)
10 Muscle Ups
10 Overhead Squats
M:40-50-60-70
W: 30-35-40-45

*Work:Rest = 1:2

December 16, Saturday

Strength

Front Squat
1,1,1 *Work up in weight each set the goal is to hit 3 heavy singles here with GREAT positioning!

Conditioning
5 Rounds for time
20 GHD
10 DB Muscle Snatch 75-45 lbs

December 17, Sunday

Rest Day !!!

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