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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