Monday 12th - Saturday 17th December

Monday:
Strength:
Press
5,5,3,3,1,1


Conditioning:
3 rounds of cindy
(5 pullups, 10 pushups, 15 air squats)
12 clean and jerks @ 80/52.5kg
3 rounds of cindy
(5 pullups, 10 pushups, 15 air squats)
9 clean and jerks @ 80/52.5kg
3 rounds of cindy
(5 pullups, 10 pushups, 15 air squats)
6 clean and jerks @ 80/52.5kg


Tuesday:


Conditioning:
6 alternating 3 minute AMRAP's/ resting 3 minutes between each
1;
15/13 cal row
15 T2B


2;
15/12 cal AD
15 KB swings @ 24/16


Midline:
Tabata mashup 8 x 20/10 (4 each)
Abmat situp
Plank hold


Wednesday:
Strength:
Turkish get up
5-3-1 (each)


Conditioning:
'Nancy'
5 rounds
Run 400m
15 OHS @ 42.5/30kg


SWOD
Complex
1 squat clean + 1 hang squat clean + 2 front squats
(12 minutes)


2 Push press + 2 split jerk
5 sets (building)


2 x unbroken back squats @ 70% 1rm
Rest 3 minutes between sets


Thursday:
Skill:
Muscleup
EMOM x 5


6 x alternating AMRAP's/ resting 3 between
1;
2 Rope climbs
10 alternating lunges with plate @ 20/15kg


2;
10 ring dips
10 box jumps


3;
40m sled @ 60/40kg (20m length = 1)
10 KB SDHP @ 32/24kg




Friday
Strength:
Bench press
5-5-3-3-1-1


Conditioning:
50 double unders
25 hang power cleans @ 50/35kg
15 Bar over burpees
50 double unders
15 hang power cleans @ 70/45kg
15 Bar over burpees
50 double unders
5 hang power clean @ 90/60kg
15 Bar over burpees