Monday 16/01/2017

Strength
In 12 Minutes find HS
3 Position Snatch – Mid Thigh, Knee, Floor

Gymnastics/Connectivity
Peg Board Practice
or
Rope Climb Practice

MetCon
10,9,8…3,2,1
Front Squat (50/35)
Burpee Over Bar

Tuesday 17/01/2017

Gymnastics/Connectivity
Plank with Plate Transfer
4 x 5 @ 2 x 2.5kg

Strength
A1 Push Press 5 x 5
A2 Pull up 5 x 3-5

MetCon
50/40/30/20/10
KBS (32/24)
DU

Wednesday 18/01/2017

MetCon
EMOM x 16
Odd: rope climb x 1 + DU x 20
Even: Burpee Box Jump over x 4-6

EMOM x 12
Odd: T2B x 6-12
Even: C2B x 6-12

EMOM x 15
Clean & Jerk x 1 (Start at 75%, add weight after 3 successful lifts)

Thursday 19/01/2017

Strength
A1 Back Squat 4 x 6
B1 Deficit Reverse Lunge x 12 E/L

MetCon
AMRAP x 10 Min
Push Press x 5 (45/30)
Sit up x 5
Dead Lift x 5,10,15…

Friday 20/01/2017

Gymnastics/Connectivity
Every 2 Mins x 4
FG Pull up x 2
Strict MU x 1
MU x 2
Dip x 2
Or
8 x 2 Jumping Ring MU
Or
AMRAP x 8 Min MU Double

Strength
A1. 1 Arm Row 3 x 8-12
A2. Seated Pull-down 3 x 12-15

MetCon
2 Rounds
HSPU x 10
Power Clean x 20 (60/40)
Sit up x 30
KBS x 40 (28/20)
Air Squat x 50
DU x 60

Saturday 21/01/2017

Strength
in 20 Mins
Pick 1 Lift and establish a 1RM

MetCon
5 Rounds
Front Squat x 10 (70/45)
Run x 400m