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12/16/19-12/21/19

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Monday
Strength
a1)4×8 Floor Press
a2)4×5 Decifit Pushups (use 45’s)

Cond.
AMRAP20
Max Unbroken Dips
20 Alt DB Snatches 50/35
Run 400m

Tuesday
Strength
a1)4×10 Back Squat

Cond.
5 Rounds
5 Thrusters 135/95
10 Burpees Over Bar

Wednesday
Strength-Skill
18 Min
4 Position Snatch*
-Below The Knee
-Above The Knee
-High Hang
-Power Position
*Each position starts from the loading bottom
**The focus is QUALITY in each position. NOT load

Cond.
2013 Regional Team Event 5
11 Min Cap
Teams of 2
21-15-9
Deadlift 275/185
Box Jump 30/24
[Scale 1: Men 225|155]
[Scale 2: Men 185|125]

Athlete A: Completes entire workout
Athlete B: Completes entire workout after A finishes

Thursday
Cond.
50-40-30-20-10
Double Unders
KB Swings 53/35
*Alt between Amer KB Swing/Russian KB Swings in round
<THEN>
10-20-30-40-50
Double Unders
Situps

Strength
POST-COND
Plate Gauntlet
10 Plate Shoulder Raise each

Gauntlet
10 reps each plate then back down.

Friday
Open Gym

Saturday
12 Days of Christmas Workout