Thursday 12/14

A.
Snatch
4×3 Building to a heavy set

B.
100 Double Unders (Cash-in)
Then
3 RFT
6 DB Hang Power Cleans (40/25)
8 DB Front Squats
10 Burpees
Then
100 Double Unders (Cash-out)

Masters
A.
Same

B.
90 seconds of Double Under attempts (Cash-in)
Then
3 RFT
6 DB Hang Power Cleans (25/15)
8 DB Front Squats
10 Burpees
Then
90 seconds of Double Under attempts (Cash-out)

 

Wednesday 12/13

A.
Back Squat
3×3 @ 80-85% of Last Week’s 1RM

B.
AMRAP 18
400m Run
10 Power Snatch (95/65)
10 Pull-ups
10 Box Jumps

Masters
A.
Same

B.
AMRAP 18
400m Run
10 Power Snatch (65/45)
10 Pull-ups
10 Box Jumps

 

Tuesday 12/12

A.
Behind-the-Neck Push Press
5×4 Building to a heavy set

B.
AMRAP 14
15 HSPU
15 Cal Row
15 KB Swings (53/35)

Masters
A.
Same

B.
AMRAP 14
15 Seated L-Press (25/15)
15 Cal Row
15 KB Swings (35/26)

 

Monday 12/11

A.
Cleans
6×3 Building to a heavy set

B.
“DT”
5RFT
12 Deadlifts (155/115#)
9 Hang Power Cleans
6 Push Jerks

Masters
A.
Same

B.
5RFT
12 Deadlifts (95/65#)
9 Hang Power Cleans
6 Push Jerks