December 13th to 19th programming!

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

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