Monday 12/7

A week of unknown should be fun and a change of pace.

Throughout the week try and mix in some extra work listed below when you feel you can get it in and appropriate

1) Work up to a heavy snatch single within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Snatch every :20 for as long as possible

-Also through out the week work some accessory snatch work, hi-pulls/DL etc.

2) Work to a heavy Clean and jerk within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Clean and Jerk every :25 for as long as possible

-Also through out the week work some accessory C+J. pulls/DL/Push Press/ Split Jerks

3) OHS 7 x 2 heavy across

4) Front Squat work to a heavy 3 second pause in the bottom single
-Then 3 x 3 at above weight

5) Back Loaded lunges
4 x 12 increasing in load

6) For Time:
30-20-10
GHDSU
9-7-5
Muscle-ups

7) 3 min ladder
1 Deadlift (275/185)
1 Thruster (135/95)
2 Deadlifts
2 Thrusters
...
rest 2 mins
Start over

8) EMOM for 16 minutes
Min 1: Max HSPU
Min 2: Max Pistols
Min 3: Max Cal AB
Min 4: rest

9) Row 4 x 1500m
rest 2:30 between attempts

10) For time- sprint FGB
40 Wallballs
40 SDLHP (75/55)
40 Box Jumps (20)
40 Push Press (75/55)
40 Cal Row

This is a very general over view. If you can get it in do so. If you want to add in other stuff feel free.  Just listen to your bodies.

Saturday will be whatever you all decided to get into after the week.