Tuesday 12/8

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.