Wednesday Dec 26th - Sunday Dec 30th

Wednesday

15 Minutes of Olympic Skill Work (Snatch or Clean & Jerk)

WOD: 5 Min AMRAP Ascending Set

3 - KBS 55/35#

3- Pull Ups 

6 - KBS

6 - Pull Ups

9- KBS

9 - Pull Ups... Until time is called

Athlete will work through the above couplet starting with 3 repetitions and increase by 3 each round until 5 minutes of work is completed.

Sellout: 3 X 12 Reverse Hypers

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Thursday 

WOD: 2 Rounds for Time (RFT)

800 Meter Run

50 Pushups

2 Rope Climbs (Wear long pants and/or socks)

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Endurance - 6 am at the Box (ECC Main Gym)

We will jog as a group to the old box (the start) for 1 of the following:

1x2 mile

2x2 mile

3x2 mile 

Rest is 3-5 minutes between intervals

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Friday

Olympic Total

Athlete will have 3 attempts at his/her declared weights at the following lifts:

Snatch

Clean & Jerk

(the 3 declared attempts do not include athlete’s warmup attempts)

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Saturday

“Abbate”

Run 1 mile

21 Clean & Jerk 155/115#

800 meter run

21 Clean & Jerk 

1 Mile Run

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Sunday 

Amnesty - makeup a workout you may have missed during the week or come in for some extra work.