January 15 - January 21

Monday

10 min to warm up up to 60% of snatch

10mins for this peice
every 2min for 5 rounds - adding weight every 2nd round
1 hang snatch
1 snatch balance
2 O.H.S

RX+
"Amanda" 7min cap
9-7-5
Squat Snatch @60/40kg
Ring Muscle Ups

RX
For time (7min cap)
9-7-5
Power Snatch @moderate
Pull-ups
Dips or Push-ups

Tuesday

Every 3minutes x5 Sets (15min)
8 TnG Power Clean & Jerk
3-5 Strict (weighted) Pull-ups or Bar Muscle Ups
(Start P.Clean & Jerk @40% and build up if feeling good)

AMRAP 11min
27-21-15-9
KB Swings 24/16kg
Burpees to Target

In remaining time:
Max Repetition Wall Balls 20/14lbs

Wednesday

Back Squats
In 20minutes
Build to Heavy Set of 6 Reps
Then:
2x6@90% of above

AMRAP 14min
11 CTB
11 KB/DB Front Squats 20/16kg 20/15kg
22 Double Unders /44 Singles

Thursday

Deadlift
In 20minutes
Build to Heavy Set of 6 Reps
Then:
2x6@90% of above
Superset:
4x10-15 HSPU or 8 DB Strict Press with 2sec hold at top of each rep

6 rounds for time:
5 Hang Power Clean 50/35kg
5 Push Press
10 TTB
15min cap

Friday

EMOM 16minutes
1. 12 OH Lunges/Front Rack 40/30kg
2. 15 Box Jumps 24/20"
3. 18/14 Calorie Row
4. Rest

2minutes Rest

EMOM 16minutes
1. 12 SDHP 40/30kg
2. 10 Deficit Push Ups
3. 200m Run
4. Rest

Saturday

33minute Running Clock
With a Partner, one person working at a time. Partners can start on any station and work down the list of stations.

At 00:00minute Mark.....
AMRAP 5minutes
10 DB Hang Squat Cleans
10 Double DB Snatch(You Choose Weight)
*Round for Round with Partner

1minute Rest

At 06:00minute Mark.....
AMRAP 5minutes
Wall Balls 20/14lbs

1minute Rest

At 12:00minute Mark.....
AMRAP 5minutes
5 Strict C2B Pull Ups/Pull Ups
5 Strict Ring Dips/Push Ups
*Round for Round with Partner

1minute Rest

At 18:00minute Mark.....
AMRAP 5minutes
Burpee Box Jumps 24/20"

1minute Rest

At the 24:00minute Mark.....
For Time:
1200m Run

Sunday

"Eva"
5 rounds for time
Run 800m
30 KB Swings 32kg
30 Pull-ups
*Pull-up reps should be scaled so that they can be completed within 2min each round. If hands look like they may tear, sub for Push-ups instead