The Week of: 12-17-18

Monday 17-DEC-18

Olympic

Snatch Accessory

1A) 5x 1 Snatch Balance + 2 OHS

1B) 5x 3 Snatch Pull @ 100%

*Alternating

Conditioning

CTL in 9 min

3-6-9-12-15…

Power Snatch (115#/75#)

BFB

Tuesday 18-DEC-18

Gymnastics

Skill + Midline

EMOM for 12 min (alternating)

- 35” Pistols

- 35” Hollow Rocks

Conditioning

AMRAP in 5 min

10 Cal AB

10 C2B

-rest 3 min-

AMRAP in 5 min

10 Cal Row

10 HSPU

-rest 3 min-

AMRAP in 5 min

50 Dubs

10 Burpees

Wednesday 19-DEC-18

Strength

Back Squat

E3MOM for 15 min

*90” Work: 90” Rest*

5 BS @ 75%

ME Russian KBS (Heavy)

Conditioning

For Time:

Buy-in: 400m Run

21-15-9

Squat Cleans (135#/95#)

Ring Dips

Cash-out: 400m Run

*18 min cap

Thursday 20-DEC-18

Conditioning

In teams of 3, complete:

4K Run

4K Row

200 Cal AB

120 DB Step-overs (50#/35#)

*All 3 teammates may work at once. Only 1 Rower/AB/Box per team.

**30 min cap

Midline

3 Rounds

40 ABMAT Sit-ups

30 Russian Twists

20 Alt. Leg V-ups

Friday 21-DEC-18

Olympic

E3MOM for 15 min

4 SB Cleans (150#/100#)

4 RMU

12 BJO

Conditioning

5 RFT

14 TTB

16 SA DB Hang C&J (50#/35#)

18 SA DB OH Lunges (50#/35#)

*17 min cap

Saturday 22-DEC-18

Olympic

7x 2 Jerks

*climbing

Conditioning

“Simulator +”

5-10-15-20-25-20-15-10-5

UB Wall Balls

10-20-30-40-50-40-30-20-10

UB Dubs

Midline

4 Rounds

15 Russian KBS (Heavy)

15 Hanging Leg Lifts