Monday 19th - Saturday 24th December

Monday


Strength:
Back squat
3 EMOM x 10 for accumulate load


Conditioning:
2 rounds
15 power snatches @ 35/25kg
20 wall balls @ 9/6kg
Straight into
2 rounds
15 push jerks @ 35/25kg
20 front squats @ 35/25kg


Tuesday


Strength:
Power clean
3,3,3,1,1,1


Conditioning:
4 alternating 3 minute rounds/ resting 3 minutes between each for total reps
1)
27/24 cal row
Max HSPU in remainder
2)
75 double unders
Max burpee box jumps in remainder


Wednesday
Strength:
A1: 10 Front rack lunge
A2: 5 pendlay rows
x 4


Conditioning:
"Nicole"
Complete as many rounds and total unbroken pullups in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups


SWOD
Hang snatch
3,3,3,1,1,1


OHS
5,5,5,5


2 rounds max UB front squat @ 70% 1rm
Rest 3 minutes


Thursday
Strength:
Deadlift
3 EMOM x 10 for accumulate load


Conditioning
2 rounds
90 second plank
30 KB swings @ 24/16kg
Straight into
2 rounds
30 Abmat situp
30 KB SDHP @ 24/16kg


Friday:
Strength:
Hang squat clean
3,3,3,1,1,1


Conditioning:
In pairs
For total working time
@ 0:00
75/60 cal row
75 T2B


@ 10:00
75/60 cal AD
75 front squats @ 60/40kg


Saturday:
'12 days of Christmas'


1- Snatch 42.5/30 (RX+ 60/40)
2- C2B Pullups (RX+ 2 Mups)
3- T2B
4- Box Jumps (RX+ 30")
5- Hang Power Cleans
6- HR Push Ups
7- Wall Balls
8- Burpees
9- KB Swings 24/16 (RX+ 32/24)
10- 100 DU's (per pair)
11- Push Jerks
12- Overhead Squats
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