Monday
Buy in – 3 Rounds
10 Wall sit DB Press / 20 Face Pulls / 10 OHS (light)
A) Hang Snatch + Snatch
2 sets at 75-80% and 3 sets @80-85%
Metcon – 3 Rounds
15 Toes To Bar
10 Burpee Box Jumps 24/20
5 Power Cleans 155/105
Tuesday
Buy in – EA Warm Up
A) Front Squat – 5×5 @ 90-95% of 1RM Clean
Metcon – For time
Row 400m
30 3/4 BW Bench Press
Row 800m
20 3/4 BW Bench Press
Row 1600m
10 3/4 BW Bench Press
*20 min cap
Wednesday
Buy in – 2 Rounds
50 Single Unders / 6 Light DB Snatch per arm / 6 Light DB OHS per arm / 3 Strict Pull ups / :30 sec HS Hold
Mobility – Banded Super Front Rack
Metcon – For Time
50 Alternating DB Snatch (50/35)
50 Double Unders
5 Walk Walks
50 Double Unders
15 Strict Pull ups
50 Double Unders
5 Wall Walks
50 Double Unders
50 Alternating DB Snatch
*16 min cap
A) Strict Press – Build to a Heavy 3
*not a max then hit 3 more sets there
Thursday
Buy in – 3 Rounds
10 Cossack Squats / 10 Hip Flows / 10 Empty Bar Thrusters / 10 Power Snatch / 1 min supinated hang
A) Build up in Weight for 3 lifts
Metcon – 3 Wise Men
20 Squat Cleans (185/135)
20 Squat Snatch (135/95)
20 Thrusters (155/105)
Buy out – Foam roll/ BB smash BODY!!
Friday
Buy in – 3 Rounds of 3 reps of each movement
Metcon – “8 Crazy Nights”
8 rounds for time
8 Jump Squats
8 Push ups
8 Box Jumps
8 Burpees
8 Pull ups
8 T2B
8 Mountain Climbers (each leg)
8 Power Clean and Jerk (95/65)
December 13, 2021
