Dec12

December 12th, 2017

MONDAY
A
7-7-7-7
Shoulder press
B
3 rounds
7 pull ups
7 ring dips
7 squat clean and jerks (90/60)

TUESDAY
A
3-3-3-3-3
Power snatch
B
Run 1200m
50 wall balls
Run 800m
50 DB snatch (22.5/15)
Run 600m
50 KB swings (24/16)

WEDNESDAY
A
3-3-3-3-3
Deficit Deadlifts (stand on 20kg plate)
B
15 min AMRAP
25 overhead lunges (30/20)
15 kness to elbows

5 burpee touch bar♥

THURSDAY
A
Back squat
7-7-7-7-7
B
3 rounds
200m run
15 thrusters (45/30)
4 stair climbs

FRIDAY
A
Grace
30 clean-and-jerks (60/42.5)
B
50-40-20
Double unders
Burpees
KB sumo deadlift highpull (32/24)

SATURDAY
A
AMRAP
3 rounds 1 min on each station, 10 sec between station
Slam balls
Power snatch (35/25)
GHD Sit up
Push press (35/25)
Row
Rest 1 min between rounds
B
Superset
Sumo deadlift (5-5-5-5)
Superset with bench (5-5-5-5)

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