16.12.09

A. High hang squat snatch
5×3; Rest 60-90s

B. Above-the-knee squat snatch
5×3; Rest 60-90s

C. E90s for 5 sets:
Squat clean thruster + Split jerk
*Start moderate and build per set.

D. Double overhand deadlift, no hook grip
Build to a max for today in 10 min

E. Strict toes-to-bar + Kipping toes-to-bar + Bar muscle-up
3-5x(1-3+5+1-2); Rest as needed

F. For time:
9-15-21 deadlifts @ 315/275/225 – 205/185/155
9-15-21 box jumps, no rebound @ 36/30/24 – 30/24/20
*Use one bar for deadlifts and change weight.

16.12.08

60 min @ 50-70%:
1:30 assault bike
1 min burpees, no push-ups
1:30 ski erg
1 min single-unders
1:30 rowing
1 min cross-over step-ups (20)
1:30 shuttle run, 50’ increments
1 min bear crawl

16.12.07

4x20m A skips – https://www.youtube.com/watch?v=PcWsOM144xo
-Walk back to start
+
4x10m from push-up start – https://www.youtube.com/watch?v=JBaNFVQCzkk
-Walk back to start
+
3x20m from three point start – https://www.youtube.com/watch?v=oYaITgjAvME
-Walk back to start
+
(Rest as needed)
+
4 min run @ 50%
2 min run @ 85%
4 min run @ 50%
-Rest 1 min
3 min run @ 50%
90s run @ 85%
3 min run @ 50%
-Rest 1 min
2 min run @ 50%
1 min run @ 85%
2 min run @ 50%
-Rest 1 min
1 min run @ 50%
30s run @ 85%
1 min run @ 50%

PM: MAP, high %, high turnover
30 min of 30s on/30s off:
DB squat snatch, alternating (70/55)
Jumping switch lunges
Double-unders w/ heavy rope
Russian KB swings (88/70)
Assault bike
+
(Rest 10 min)
+
10 min @ 85%:
10 thrusters (75/55)
10 box jumps, step down (24/20)
10 ball slams (30/20)
+
(Rest 10 min)
+
10 min @ 85%:
21 assault bike calories
15 power snatches (75/55)
9 burpees, 6” target
+
(Rest 5-10 min)
+
EMOTM 10:
1st: 45s upward-facing Chinese plank
2nd: 20-30s/side side plank