Monday December 7 2020

A. snatch

60%x2, 2 sets; 65%x2, 3 sets 70%x2

B. 2 sets

single arm ring plank 20-30 sec

- rest 1 min

8-12 single arm ring row

- rest 1 min +

2 Sets

21/16 calorie bike

16 KB swings; 70/53

6/4 RMU

- rest 5 min bet sets

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Wednesday December 30 2020

A. Clean and Jerk 60%x3+1 65%x3+1 70%x2+1 75%x2+1 80%x2+1 then, take 2-4 more sets for a 2+1RM B. Front Squat 70%x3 75%x3 80%x3 85%x3 then, take 2-4 more sets for a 3RM + 50 Calorie Row For Time - re

Tuesday December 29 2020

A. Power Clean 70%x3 75%x3 80%x2 85%x2 then, 2-4 more sets for a 2RM B. Push Press 70%x5 75%x5 80%x3 85%x3 then, 2-4 more sets for a 3RM + EMOM x15 Min 1st; Dual Dumbell Thruster; 10 Reps, 50/35 per

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