Tuesday 9th December

A

Snatch Complex
2 x Hang Snatch + 1 X Snatch Balance
@90% of HS 1rm

B

3 rounds
400m Run
12 Pull ups
6 Power Snatch 60/40

LIFTING

A

Squat Clean
3×3 @90% of 3rm
2×3 @95%
2×1 @100%

B

Push Press/split jerk
4 push press + 1 split jerk
build to the same weight as last week
then ME split jerks TnG @80% of above

C1           5×2 Back Squat (Build weight to heavier than last week) – 90sec rest

C2           5×5 Dips (ring or box)

Thursday 4th December

A

Clean
10 min to find 3rm TnG Clean (squat)

B

Strict Press
10 min to find 3rm strict press

C

“Grace”
30 Clean and Jerks

LIFTING

A

Snatch
15min to find a heavy 3
(reset each rep)

B

Snatch Complex (in 10min)
1 Halting DL + 1 Snatch Pull + 1 Snatch High Pull
5 sets at 105% of snatch 1RM

C

Back Squat
5×2 at your heaviest possible

D

KB swings (russian)
5×10 32/24 (or as heavy as possible)

Monday 24th

A

Bench Press
15min to Find a 5rm

B1

 

2×5 Strict HSPU – 90 sec rest
(use a deficit to make it so 5 is close to your max)

B2

2x1min Max double unders – 90 sec rest

B1 and B2 are supersets and to be performed one after the other with the allocated rest time

C

7min AMRAP
25 Double Unders
5 Power Cleans 80/60
1 Jerk

Saturday 22nd

In teams of three go head to head with another team

Team A is the CHASER (timer) and team B is the LEAD (scoring)

Team A
150 Burpees plate jumps for time (10min cap)
this can be broken up into whatever rep scheme you want just get it done

Team B
AMRAP of
3 Deadlifts 130/100
15 Wall balls
7 T2B
Indian file each member must complete the required reps, just cannot be on the same movement together