Monday
OTM for 5 Minustes
Squat Clean 70-80%/2
OTM for 5 Minustes
Squat Clean 80+/1
AMRAP in 6 Minutes
6 Front Squats 155/105lbs
8/6 Cal Bike
6 Bar Muscle Ups
Rest 1 minute and repeat for 3 sets
Tuesday
AOTM for 10 Minutes
M1: 3 Snatches 70% to start then build
M2: 5 Bench Press 70+%
3 Rounds For time
20 Alt DB Snatch 70/50#
20 Lateral Burpees over DB
Wednesday
Daniel
For time:
50 pull-ups
Run 400 meters
21 thrusters
Run 800 meters
21 thrusters
Run 400 meters
50 pull-ups
♀ 65 lb ♂ 95 lb
Thursday
OTM for 10 M
2 Turkish Get Ups…build to heavy
5 High Box Jumps
Teams of 2
3 Rounds For Time
50/40 Cal Bike
200′ Sb Bearhug Carry 150/100
200′ Farmers Carry 70/50s
20 Single Arm DB Push Press 70/50#
*partners Split as desired
Friday
Strength session
5-4-3-2-1
Weighted Pull Up
15-15-15-15
Deadlifts 40-60%
For time:
27-21-15-9
Cal row
Toes to Bar
Saturday
THE COUNTDOWN
10-9-8-7-6-5-4-3-2-1
Hang Snatch 95/65lbs
Bar Facing Burpees
STOH 95/65lbs
Box Jumps 24/20
Wall Balls 30-20#
Sunday
HAPPY NEW YEAR!
