Monday 11/01/2016

Gymnastics
EMOM x 8
T2B x 3-8

Strength
Pull up 6 x 3
Perform 45s Plank between each set

MetCon

21/15/9
Wall Ball (9/6)
Burpee

21/15/9
KBS (28/20)
Push up

After Party
In 4 Mins, accumulate as much time in L sit as Possible

Tuesday 12/01/2016

Gymnastics
Rope Climb x 5 Mins

Strength
Find 10RM Snatch

MetCon
AMRAP x 10 Min
Thruster x 10 (45/30)
Sit up x 20

After Party
Face pulls x 50

Wednesday 13/01/2016

Skill
EMOM x 8
KB Snatch x 3-4 E/S

Strength
Find 2RM Hang Clean
Clean Pull 3×3 (+10%)

MetCon
3 Rounds
T2B x 20
Box Jump x 25
DU x 30

After Party
Shoulder Taps
3 x 10

Thursday 14/01/2016

Strength
Back Squat
1-3 x 2 @ 100%

MetCon
5/4/3/2/1
Clean (80% Max)
Strict HSPU

Friday 15/01/2016

Strength
Find 2RM Push Press

MetCon
AMRAP x 20 Mins
The Bear Complex (60/40)
Power Clean
Front Squat
Push Press
Back Squat
Push Press

After Party
Hollow to Arch Rolls
3 x 4 Each Direction

Saturday 15/01/2016

11:00 – 13:00 Olympic Lifting