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Monday

Back squat or front squat 3 x 10 (heavier than last week)

Metcon:
9-15-21-27 thruster 40/30
27-21-15-9 T2B

Tuesday

With running clock:
00:00 – 15:00
21-15-9
HSPU
push up
burpee

15:00 – 25:00
10 mins
10 pull up
5 hang power clean (you pick weight)
5 push press (you pick weight)

26:00 – 30:00
tabata abmat sit up

Wednesday

Power snatch 3RM; 3 x 3 – 90% of 3RM
(heavier than last week)

Metcon:
20 mins for quality
7-10 hang power snatch (you pick weight)
5-10 T2B
10-15 KBS 24/16
7-10 OHS (you pick weight)

Olympic: Clean

Thursday

“SMASH”
AMRAP 12
1 round of Mary
1 round of DT

rest 5:00

100 bar facing burpees
E2MOM: 5 pull up

rest 5:00

60 lunges 15/10
40 KBS 24/16
20 wall ball 9/6

Friday

Bulgarian split squat 4 x 8 (heavier than last week)

Romanian deadlift 4 x 8

Metcon:
15 mins for quality
12/10 cal ergo
20 alternating box step up
30 DU
6+6 KB snatch

Saturday

Team WOD 11:00. XMAS JUMPER PARTY 17:00 ->

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