Training 12-12-16 to 12-18-16

Monday

A: Hang Snatch - 65% x 3, 70% x 3, 75% x 3 x 2
B: Clean - 60% x 3, 65% x 3, 70% x 3, 75% x 3
+
5 Rds for time

3 Front Squat, 3 Thruster, 3 Push Press 135/95
6, 7, 8, 9, 10 Chest to bar Pull up

Rest 5

5 Rds for time

3 Front squat 165/115
6, 7, 8, 9, 10 Toes to bar

Tuesday

A: 10 OTM Alternating - 5 strict Ring Dip, 2-3 L Sit strict Pull Up
B: Cable Face Pull w/rope - @20x2 10-12 x 3
+
5 Sets

3 Bar Muscle Up
5/Side DB Snatch 55/35
+
6 Rds

12/10 Assault Bike Cals
10 Box Jump

Wednesday

A: Back Squat - Build to a heavy set of 4 in 10 minutes from an empty bar
B1: Power Clean 3 reps starting at 135/95 and adding 10 lbs each set, 20s to complete reps; rest 30s
B2: HSPU - 2, 4, 6, 8, 10... rest 60s
+
Row 5k - 85%

Thursday

Rest

Friday

A: Push Press - 5 OTM x 6 sets starting at 60% and building
B: Ring Support/Dip Support - Max/Max x 3 sets; rest 60s
C1: DB Incline Bench Press - 10 x 3
C2: 2 DB Bent Row - 10 x 3
D: DB Row in FLR - 8/side x 3
E: Mobility - 10 minutes

Saturday

A: Front Squat - 90% last week x 3 x 3
B1: Power Snatch - 45-55% x 3 TnG + Farmer Carry - 20m  x 6 0T90s
+
3 Minutes; rest 3; 4 minutes; rest 3; Complete

10 Burpee over box
15 Cals Row
20 Thruster 115/75
25 Toes to Bar
30 Double Under
15/12 Assault Bike Cals
+
15-12-9 Chest to Bar Pull Ups
21-15-9 Overhead Squat 105/70

Sunday

Rest