**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