Monday 04/01/2016

Skill
EMOM x 8
6-8 KB Snatch e/s

Strength
In 12 Minutes find max for
Push Jerk + Split Jerk

MetCon
In teams of 2 Complete AMRAP x 16 Mins
T2B x 8
Front Squat x 8 (60/40)

After Party
Chin up 2 x ME, rest = 2 Min

Tuesday 05/01/2016

Gymnastics
Hollow Hold x 10s, rest x 10s x 10
Arch Hold x 10s, rest x 10s x 10

Strength
in 15 Minutes find max for
Clean + Front Squat + Jerk Drive

MetCon
5 Rounds
Wall Ball x 18 (9/6)
Box Jump x 12
Dead Lift x 6 (120/80)

After Party
Chin up/pull up x 50
Push up x 100

Wednesday 06/01/2016

Gymnastics
EMOM x 8
MU x 4-5
or
False Grip Pull up x 2-3

Strength
In 15 Minutes work up to heavy
3 Position Snatch
(High Hang, Below Knee, Floor)

MetCon
21/15/9
Thruster (42.5/30)
Pull up

After Party
DU x 150
or 3 Mins Practice

Thursday 07/01/2016

Gymnastics
8 Mins
Skin the Cat or Bar Pullovers

MetCon
AMRAP x 6 Min
Power Clean x 6 (70/45)
Over Bar Burpee x 6
Rest x 5 Min
AMRAP x 7 Min
KBS x 14 (28/20)
T2B x 7
Rest x 5 Min
AMRAP x 8 Min
Dead Lift x 8 (70/45)
DU x 50

Friday 08/01/2016

Gymnastics
5 Mins Rope Climb

Strength
Back Squat
4 x 2 @ 95%

MetCon
Burpee x 60
Power Clean x 40 (70/45)
HSPU x 20

After Party
Banded Pullaparts x 50

Saturday 09/01/2016

11:00 – 11:30 Mobility
11:30 – 12:00 Olympic Lifting Tekkers
12:00 – 13:00 Olympic Lifting Performance