12/28-01/23
Monday
15 min 5x3 snatch
15 min 5x5 power snatch
10 min 4's panda pull
10 min 10's snatch grip shrugs
Mystery metcon
Tuesday
15 min 3 front squat+1 jerk
10 min 5x5 push jerk
15 min 5x3 front squat+push press+back squat+push press
10 min 5x5 shoulder press
10 min
5 rounds
A 1 min plank
B 1 min mtn. climber (knee to opposite elbow)
Wednesday
15 min 5x3 clean
15 min 5x5 power clean
10 min 4's clean deadlift
10 min 8's clean pull
10 min AMRAP
5 thrusters 135/95
10 push ups
Friday
20 min Max snatch
20 min Max clean and jerk
AFAP 200 sit ups
80 Russian twist
5 min 3rd world squat
Saturday
15 min
A 4x8 narrow grip bench
B 4x10 bench press
15 min
A 3x20 jumping lunges
B 3x10 HSPU (free standing if possible)
15 min 5x5 back squat
15 min 3x3 back squat
