Training 12-5-16 to 12-11-16

Monday

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

5 Thruster 135/95
6, 7, 8, 9, 10 Chest to bar Pull up

Rest 5

5 Rds for time

5 Front squat 155/105
6, 7, 8, 9, 10 Toes to bar

Tuesday

A: 5, 4, 3, 2, 1 Strict Ring Dip + Strict Chest to Bar Pull up
B1: 4-6 Bar Muscle Up x 5; rest 30s
B2: 20 Cals Row x 5; rest 60s
+
10-1

Box Jump 24/20
Push Press 115/75

Wednesday

A: Back Squat - Build to a heavy set of 5 in 10 minutes from an empty bar
B1: Power Clean - 185/135 x 3 x 4-8; rest 30s
B2: HSPU - 5-10 x 4-8; rest 60s
*lower reps = do more sets.
+
2 sets

50 Cal Bike
50 Cal Row
400m Jog

Thursday

Rest

Friday

A: Push Press - 5 OTM x 6 sets 65-75%
B: Ring Dip - Max x 5 sets; rest 60s
C1: DB Bench Press - 10 x 3
C2: DB Row - 10 x 3
D: Alternating DB Bicep Curl - 8-12/side x 3
E: Mobility - 10 minutes

Saturday

A: Front Squat - Heavy 3 in 10 minutes from an empty bar
B: Power Snatch - 45-55% x 3 TnG x 6 minutes
+
Rest 1 every 3 until completion. Rest 5. Same for second time through.

50 Cal Row
40 Burpee
30 Toes to Bar
20 Thruster 135/95
10 Chest to Bar Pull ups

Rest 5

10 Chest to Bar
20 Thruster 135/95
30 Toes to bar
40 Burpee
50 Cal Row

Sunday

Rest