Monday 14/12/2015
Gymnastics
EMOM x 8
T2B x 6-10 (or K2E)
or
H&C x 6-10

Strength
in 12 Mins find heavy
Power Snatch + 2OHS

MetCon
C&J x 10 (60/35)
1 Round of Ring Row Cindy
C&J x 9
1 Round of Ring Row Cindy
…
C&J x 1
1 Round of Ring Row Cindy

After Party
Accumulate 60s L Hold

Tuesday 15/12/2015

Skill
EMOM x 8
KB Snatch x 6-10 E/S

Strength
A1 Dead Lift 3 x 8 (Add weight from last)
B1 Hip Thrust 3 x 10

MetCon
4 Rounds
Front Squat x 10 (80/50)
Ring Dips x 10

After Party
Face Pulls x 50

Wednesday 16/12/2015

Gymnastics
Partner Handstand Walk Practice

Strength
In 12 Minues work up to a heavy
2 Push Jerk + Split Jerk

MetCon
in Teams of 2 complete 6 rounds of
Rope climb x 2
DB Snatch x 30 (25/15)

After Party
Couch Stretch x 2 Min E/L

Thursday 17/12/2015

Skill
Find Max TGU

Strength
in 12 Mins find 3RM Pull up
or
6 x 3 Negatives

MetCon
T2B x 21/15/9
DU x 50

After Party
8 Rounds, no rest
Hollow Hold x 12s
Arch Hold x 12s

Friday 18/12/2015

Gymnastics
ME MU in 6 Min
or
6 x 2 False Grip Chin up

Strength
Back Squat
5 x 4 @ 80%

MetCon
Wall Ball x 12-1 (9/6)
Burpee x 1-12

After Party
2 x 12 Straight leg T2B

Saturday 19/12/2015

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