W/C Mon 31st Dec

Monday 31st December
A) Strength 
15min to establish heaviest complex 
1 Snatch
1 Hang Snatch 
1 OHS 
- Aim for 1 lift every 90secs and build weight.

B) Conditioning
3 Rounds for time
500m Row/Ski
21 KB swings 24/16kg
12 Burpees

Tuesday 1st January 
Gym Closed

Wednesday 2nd January
A) Going every 10mins for 4 rounds (Max Effort)
15 Cal AB
20 Alt arm DB snatch 22.5/15kg
25 Box Jumps
30 Air Squats

Thursday 3rd January
A) For quality 10-1 
BB push press 60/40kg
Barbell ab roll out

B) 18-15-12-9-6-3
Squat Clean 50/35kg
20 wall balls between each set

Friday 4th January
In teams of 2 
8min Alternating rounds
100m Run
8 Burpees

Rest 2min

15min AMRAP 
50 Bench Press 60/35kg
20 Sync Sit ups
50 Power Cleans 60/35kg
20 Sync Press ups

Rest 2mins 

8min Alternating rounds
10 Russian KB swing 32/24kg
8 Goblet Squat 32/24kg

- 3 Separate scores 

Saturday 5th January
A)    10min alternating EMOM
Min 1 - 8/5 Strict Pull ups
Min 2 - 10 unbroken T2B

B)    E2MOM for 32mins (4 sets)
1 - 400/300m Run/Row/Ski
2 - 60 alt leg lunges 15/10 plate at chest
3 - 80 DU’s
4 - 15 Burpee Box Jumps 24/20

Sunday 6th January
For Time
20-18-16-14-12-10-8-6-4-2
DB Box step overs 22.5kg over 24’ / 15kg over 20’
Down ups
DB Single arm thruster (switch as often as needed)
BB GTOH 42.5/30kg