Ensi viikko 27.-31.12.

Ma 27.12.

A) Pre-Workout:
For Load:
Heavy Squat Snatch + Over- head Squat

B) 3 Rounds For Time:

• 10 Overhead Squats
• 50 Double Unders

Ti 28.12.

A) For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch
50 DB Box Step Overs
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar

B) SKILL WORK:

3 Sets:
12 Alternating Seated DB Strict Press
12 Box Assisted Single-Leg Squats
12 Double DB Bent Over Rows

Ke 29.12.

A) Pre-Workout:
Build to a heavy squat clean single

B) AMRAP 16:
6 Front Squats
6 Deficit Handstand Push-ups

To 30.12.

A) For Time With A Partner:

• 150 KB Swings
• 2 Mile Row
• 150 KB Swings

– You go I go, split reps even with partner

B) SKILL WORK:

Accumulate:
1:30 Weighted Hollow Hold

30 Single-Arm KB Renegade Rows / Arm

Pe 31.12.

A) AMRAP 12:
6-9-12-15…
Calorie Row
Wall Balls
– Add 3 reps to each move- ment after each completed round.

B) SKILL WORK:

Accumulate:
50 Pike-ups on Rower

25 Medball V-ups