MONDAY, DEC 13
STRENGTH
Every 2:00 x 10:
2 clean & jerk
Start light and build to today’s heavy double. Squat clean & split jerk recommended. To be clear: perform a clean & jerk, drop the bar, and perform another clean & jerk.
1RM max clean & jerk next week on Tuesday (12/21).
METCON
AMRAP 8:
5 power clean (135/95)
3 burpee-over-barbell
5 front squat
3 burpee-over-barbell
5 shoulder-to-overhead
3 burpee-over-barbell
TUESDAY, DEC 14
METCON
Every 4:00 x 8:
1:00 max calories*
*Alternate rounds between two different machines. Score is total calories (keep track of calories performed each round). Today would be a great day to ski if you don’t often, or never have.
WEDNESDAY, DEC 15
STRENGTH
Back Squat
5×3 @ 70-80%
Warm up then perform all of your workings sets between 70% and 80%.
METCON
3 rounds:
75 double-under
15 thruster (95/65)
THURSDAY, DEC 16
METCON
5 rounds:
400m run
10 chest-to-bar pull-up
10-8-6-4-2 hang power snatch (135/95)
FRIDAY, DEC 17
STRENGTH
EMOM 10:
3 push press
Start light and build in weight. Barbell comes from the floor.
METCON
AMRAP 14:
20 dual DB deadlift (2 x 50/35)
20 dual DB push press (2 x 50/35
30/24 cal row