Monday Dec 13

Snatch and a chipper

Warm Up

2 Sets

 10 PVC shoulder pass through

10 PVC BTN Press

2 Sets

5 Muscle Snatch

5 Mini band shoulder oscillations https://www.youtube.com/watch?v=P9QVvhyBTdM

5/5 Single Leg Glute Bridge

Strength

Snatch

EMOM 10min @ 85%

If you fail a lift, drop back to 75%

Workout

80 TTB

40 DB Hang Clean

80 Box Jumps

40 DB Hang Clean

80 Pistols

RX

DB – 22.5/15

Box – 24”/20”

SC

TTB – Leg Raisers

DB – 15/12.5

Box – 24”/20”

Pistols or Box Step Ups

Fit

TTB – Sit ups

DB – 12.5/10

Box – 24”/20”

Pistols or Box Step Ups

Goal: Stamina

Extras

Weight lifting

Back Squat

5 x 1-1-1

20 Sec Rest b.w reps and 3 min rest b.w sets

Engine Building

Ski Erg

10 x 10/8 Cal

Rest 1 min

Accessory Work

5 Sets

6/6 Front Rack Bulgarian Split Squat @ 4010

Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …

Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go”  8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …

Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog   3 Sets …

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