12.12.16 - 12.16.16

Monday

After class wod

5x1 cj at 85%

3x6 stiff leg DL at 60% +10-20 lbs%

Alt Open Prep

EMOM 12 min

Min 1 10/9 Cals Ski

Min 2 12/11 Cals Bike

Min 3 14/13 Cals Row


 Tuesday

A)1x20 reps BS at 45% +10-20lbs of 1RM BS

B) Then work to a heavy Pause FS

4 Super Sets

10 Back Extensions weighted if possible

ME OH Lunge Steps 95/65-go until progress halts for more than 2 seconds

Rest 2 min

Wed

Work to 85 +5-10lbs % snatch for a single
1x5 tng power snatch at 50% of single +5-10lbs
1x10 tng power snatch at 50% of single +5-10lbs
1x15 tng power snatch at 50% of single +5-10lbs
 

4 sets- 2 Push Jerk + 1 Split Jerk at 70% +10-20lbs of 1 RM Jerk

Alt Open Prep

3 rounds

Row 600m

30 Burpees

15 HSPU

Rest 1:1Thursday

2x15 BS at 45% +10-20lbs (same weight as Tuesday 20 rep BS) of 1 RM

5x 3 strict C2B+ME Kipping

Super set with DB Bench press 15 reps

Alt Open Prep

3 rounds- goal is consistent heart rate

4 min AMRAP

50 DU

25 Power Snatch 75/55

Rest 1 min

Friday

Work to 90% cj +5-10lbs  
2x2 cj 84% +5-10lbs
3x3 strict press 50% of cj +5-10lbs