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

Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …

A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry …

Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T …

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