Training December 10th – 16th

SUNDAY

2:30 PM ROM WOD

3 PM Coach’s Choice WOD

MONDAY

Find a 1RM Snatch

-then-

“Amanda”

9-7-5

Snatch @135/95

Muscle-ups

TUESDAY

Find a 1RM Deadlift from 4” Blocks

-then-

“Sham”

7 Round for Time:

11 Deadlifts @ Bodyweight

100m Sprint

*Time cap: 12 min

WEDNESDAY

Find a 1RM in the Complex

Power Clean + 2 Front Squats + 2 Push Presses

AMRAP 12

1 Front Squat

1 Push Press

1 Bar Muscle Up

——

2 Front Squat

2 Push Press

2 Bar Muscle Ups

——

3 Front Squat

3 Push Press

3 Bar Muscle Ups…

*Barbell @ 185/125#

*Must achieve 225/145# during strength complex to attempt conditioning Rx.

THURSDAY

EMOM 28

1st Min: 12 GHD Situps

2nd Min: 12 Single Arm KB Swings, alternating hands with kettlebell in air

3rd Min: 30 sec ME Handstand Walk

4th Min: 50’ Human Wheelbarrow with a Partner

FRIDAY

“Barbara”

Five rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

*Time cap: 45 min.

SATURDAY

Find a 1RM Power Snatch + Overhead Squat

In 4 Minutes:

Run 400m

15 Lateral Bar Over Burpees

AMRAP

Power Snatch @ 95/65# in remaining time

-Rest 4 minutes-

In 4 Minutes:

Run 400m

10 Lateral Bar Over Burpees

AMRAP Power Snatch @ 115/75# in remaining time

-Rest 4 minutes-

In 4 Minutes:

Run 400m

5 Lateral Bar Over Burpees

AMRAP Power Snatch @ 135/85# in remaining time

*Scored by total Power Snatches. Change your weights during the rest intervals. One barbell only.