121420-121920

Monday 121420

STRENGTH

EMOM x 3 MINUTES

5 High Hang Power Clean

-Into-

EMOM x 4 MINUTES

4 Hang Power Clean

-Into-

EMOM x 5 MINUTES

3 Power Cleans

*Increase weight every round. Start light and build to moderate.

(Score is Weight)

WORKOUT

AMRAP x 6 MINUTES

6 Hang Power Cleans (95/65)|(65/45)

8 Front Rack Reverse Lunges

10 Up-Downs Over Bar

-Rest 2:00-

AMRAP x 6 MINUTES

3 Power Cleans (115/75)|(75/55)

4 Front Rack Forward Lunges

5 Burpees Over Bar

(Score is Rounds + Reps)

Tuesday 121520

STRENGTH

FRONT SQUAT

1x5 @Mod

1x5 @Mod-Heavy

1x5 @Heavy

1x5 @Heavy+

(Score is Weight)

WORKOUT

EVERY 3:00 x 5 SETS

20 Front Squats (75/55)|(45/35)

200m Run

-Rest :30 b/t Sets-

(Score is Reps)

Wednesday 121620

STRENGTH

PUSH PRESS

1x5 @Mod

1x5 @Mod-Heavy

1x5 @Heavy

1x5 @Heavy+

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

35/28 Cal Bike

25 Box Jumps (24/20)

15 Push Press (115/75)|(75/55)

(Score is Time)

Thursday 121720

STRENGTH

DEADLIFT

1x5 @Mod

1x5 @Mod-Heavy

1x5 @Heavy

1x5 @Heavy+

(Score is Weight)

WORKOUT

6 SETS

10 Pull-Ups

8 Toes to Bar

6 Deadlifts (Athlete Choice)

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

Friday 121820

Strength

5 Sets For QUALITY 10/10 Bench with Dumbel

1:00 Ring Body Saw (With Rower)

WORKOUT

3 SETS FOR MAX REPS

1:00 - DB Floor Press (35/20)|(20/15)

-Rest :15-

1:00 - DB Goblet Lunges

-Rest :15-

1:00 - DB Renegade Rows

-Rest :15-

1:00 - DB Up-Downs

-Rest :15-

(Score is Reps)