The Week of: 01-07-19

Monday: 07-JAN-19

Strength

E2MOM 12

150m Row

5 Strict Press @ 80% of 1RM

Conditioning

FTR:

3x:

AMRAP 2

200m Run

ME Air Squats

Rest 1 Minute

AMRAP 2

20/15 Calorie Row

ME Burpees

Rest 1 Minute

AMRAP 2

18/15 Calorie AB

ME SB Cleans (150/100#)

Rest 1 Minute

*score is total reps completed

Tuesday: 08-JAN-19

Olympic

EMOM 10

1 Power Snatch

*climbing each minute

Conditioning

For time:

20-15-5-15-20

Snatch (75/55#)

C2B Pull-ups

*12 minute cap

Wednesday: 09-JAN-19

Gymnastics

E3MOM 12

200m Run

ME RMU

Conditioning

2 RFT:

800m Run

20 Front Squats (135/95#)

4 Rope Climbs

*20 minute cap

Thursday: 10-JAN-19

Olympic

7x 1 – C&J Complex (1 Hang Clean + 1 C&J)

*rest 2 minutes

Conditioning

For time:

60 T2B

30 C&J (135/95#)

30 T2B

15 C&J

*15 minute cap

Friday: 11-JAN-19

Strength

1a) 4x 8 – Pendlay Row @ moderate

1b) 4x 8 – Deadlift @ 70-75%

Conditioning

AMRAP 20

200m Run

40 Double Unders

20 OHL (45/35# Plate)

*score is total reps completed

Saturday: 12-JAN-19

Volume

E2MOM 16

8 Push-ups

10 V-ups

12 WBS (20/14#)

Conditioning

AMRAP 7

7 RKBS (70/53#)

6 Target Burpees

5 HSPU

*rest 5 minutes; repeat