Saturday, December 10, 2016

SATURDAY

A) Snatch (These are not touch and go)
3x65%
3x70%
3x75%
2x80%
1x85%
1x90%/
3x1@80%

B) Clean & Jerk (2+1 means 2 Cleans + 1 Jerk, it then moves to 1 C&J @ 80%)
 - Rest as needed between sets)
2+1@65%
2+1@70%
2+1@75%
2@80%
1@85%
1@90%
3x1@80%


Friday, December 9, 2016

FRIDAY

(A) EMOTM x 30
6 Rounds of:
(Min1) 200m Run
(Min2) 15 x Wall Ball: 9/6kg - 10/9ft
(Min3) 15 x Box Jumps: 24/20
(Min4) 15 x HSPU
(Min5) 35 x Double Under's

Thursday, December 8, 2016

THURSDAY

A) Heavy Single
Push Jerk + Split Jerk

B) For Time
21-15-9
KB Swings: 24/16KG
TTB
400m Run

Wednesday, December 7, 2016

WEDNESDAY

A) Bench Press
2 Sets x Max Reps @ 3/4 BW
3 Sets x Max Reps @ BW
Note: Warm up appropriately and rest as needed between sets.
And don't forget to have a great day!

B) For Time
15 x Power Clean 2 Overhead: 60/40/30
15 x Burpees
Run 600m
12 x OHS
Run 600m
9 x Squat Clean & Jerk
9 x Burpees

Tuesday, December 6, 2016

TUESDAY

A) Snatch
6 reps EMOTM x 5min: 50/35/30kg

B) 4 Rounds
15 x RKB Swings: Heavy
15 x Wall Balls: 9/6kg - 10/9ft
-THEN STRAIGHT INTO-
3 Rounds
9 x Deadlifts: BW
9 x Lateral Bar Burpees