11/23 - 12/30

Sunday – Rest

Monday:

PVC Snatch Drills

7 x 2 Hang Power Clean

7 x 2 Hang Squat Clean

+

5 x

500M Row

15 x 135lb. Bench Press

Did this in 13:30

Tuesday:

Butterfly pull up practice

Back Squat - Build to heavy single – 365

3 Rounds for time:

50 GHD Sit Ups

25 strict HSPU’s

13 minutes or so. This started out fast but got super tough!

Wednesday:

2000M row time trial - 6:46

AMRAP 30:

5 x 275lb. Deadlift

13 x Push Ups

9 x 24" Box Jumps

*this is a Hero WOD. Did it at a pace that allowed me for perfect technique on every rep and to do every movement unbroken. Got 15 rounds.

Thursday - Rest

Friday:

Bench Press Work up to moderately heavy single. 255lbs.

For time:

5 Rounds:

3 x 205lb. Power Clean

10 x Burpee pull ups

Time: 8:02

Saturday:

Snatch tech work

7 x 2 Hang Power Snatch

7 x 2 Hang Full Snatch

For time:

30 x OHS (95lbs.)

7 MU's

20 x OHS (95lbs.)

5 MU's

Time: 4:42

Annie *not for time