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Jan. 16-Jan. 22

Monday

A. 3 position Snatchx3 sets

B. EMOM 12-1 snatch, increase weight every 4 sets, start a bit heavier than last week


4 rounds

10/7 cal Bike

10 Bar facing burpees

10 Deadlifts@225/155

Rest 2 min after each set


Tuesday

A. Back Squatx4x6-60,65,70,75,80,83-85%


B. 5 rounds

5 Front Squats@75%-take of rack is OK

10 Wall Ball@ heavier than normal

Rest after each set


7 rounds

4 High Skill Push (Dip, Pushups etc)

8 DB Snatch@heavyish

12 GHD, tuck up, 18 abmat


Wednesday

A. Strict Pressx4x6-60,65,70,75,80,83-85%

B. Incline Benchx10x4

C. DB Curl to Pressx10x4


4-8-12-16-20

Shuttle Runs

1-2-3-4-5

Strict Pull ups

10-10-10-10-10

OHS



Thursday

MAKE UP DAY


Friday

A. Clean Pull+Floating Clean Pull+Floating Clean+Jerk with Pausex3

B. Hang Clean+Jerk+Clean+Jerkx3

C. Front Squatx2x3@80%, x1x5@85% (EMOM)


5 rounds

15/12 cal bike

6 Clean and Jerk

15/12 cal row

4 Power Snatch


Saturday

Partner


Sunday

A. Deadliftx4x6-60,65,70,75,80,83-85%


EMOM 40

12/9 cal Bike

12 GHD

15/12 cal ski

10 DB Thrusters



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