Monday Jan 9 - Saturday Jan 14, 2023

Monday Jan 9

Part A

8min EMOM                                 
1- 6-8 strict dips                          
2- 6-8 strict pull ups
                            
Part B

MU technique          
                             
Part C

14min AMRAP                                         
if not able to do a ring muscle up do a bar MU or jumping or banded transition                                           
7 MU                                                        
50 wallballs 20/14                        
100 DU's

Tuesday Jan 10

Part A

Every 90 sec x 7 sets                                                   
1 Deadlift + 2 hang clean + 1 front squat

Part B

Descending sets every 90 sec for 4 sets                                             
1- 8 Push Jerk- 105/75                   
2- 6 PJ  115/85                        
3- 4 PJ  135/95                             
4- 2 P J155/105                                                  
5min to get to a heavy push Jerk

Part C

12 min
30sec work: 30sec rest- 3 rounds total                                                           
Power clean 115/75                                                    
Burpees                                               
OH Lunges 115/75                                                 
HSPU  
                                                                                                                                                                                                     
Wednesday Jan 11

Part A

6 x 4  Back squats 2,1,x,1    
   
Part B

3 rounds                            
12 SA FR Bulgarian split squat                                                                    
8 SA Bent over row

Part C

21-15-9                                              
Pull ups                                                             
DB Thrusters 35/25                                       
when done                                     
AMRAP 2 min burpees                                                              
Rest 2min   
15-9-6                                             
C2B                                                    
Dips                                                          
AMRAP 2 min burpees 
 
Thursday Jan 12

Part A

DU practice technique OR 3 x unbroken DU's- Test

Part B

4 rounds                                                                                       
30 OH Walking lunges with ball 20/14                                               
20 cal row                                 
10 Atomic sit ups with ball                                                
5 tall box jumps 30/24                       
2 rope climbs  

Friday Jan 13

Part A

Every 90 sec x 7 sets                  
1 hang snatch +1 snatch + 1 OHS build to heavy but unbroken set

Part B

8 EMOM                                        
1- 8 P snatch @ 55% of todays max                                                
2- 30sec OH carry-AHAP
                                                   
Part C

4 rounds-                                         
3min AMRAP:1min rest                                      
3 Power snatch 135/95                            
6 Push ups                                           
9 Air squats

Saturday Jan 14

Part A

10min Ext Rotators mobility/stability

Part B

C2B technique OR 3 x unbroken C2B

Part C

24min AMRAP                                      
20 SA alt DB snatch 45/35                                               
10 SA DB push press right arm                                                                                    
10 SA DB push press left            
20 Alt DB HP clean and jerk         
max unbroken wallballs          
Score is rounds completed and reps of wallballs