December 12 - 16, 2016 | "Weekly Programming"

Monday, December 12, 2016
Skill:
250 meter row FT (2 attempts)
WOD:
"15.1/1a"
AMRAP until clock reads 9:00
~15 Toes to Bar
~10 Deadlifts 115/75
~5 Power Snatches 115/75
As soon as the clock reaches 9 minutes and workout 15.1 is complete, workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete a 1RM clean and jerk.

Tuesday, December 13, 2016
Skill:
Front Squat
5x5 at 75% 1RM
Hero WOD:
"Rahoi"
12 Minute AMRAP
~12 Box Jumps 24''/20''
~6 Thrusters 95/65
~6 Bar Facing Burpees

Wednesday, December 14, 2016
Skill:
Split Jerk - work up to a heavy single
WOD:
10-9-8-7-6-5-4-3-2-1
~Deadlifts 225/155
~Toes to Bar

Thursday, December 15, 2016
Skill:
Snatch Complex 5x3
~Hang Snatch, Snatch, 2 Overhead Squats
WOD:
"Snatches & Dubs"
EMOM 10
~5 Snatches 135/85
~Double Unders
At the top of each minute the athlete will complete 5 snatches and then use the remaining time to do double unders. Score is total dubs :) 

Friday, December 16, 2016
Skill:
Warmup & Review movements
Partner Chipper:
~400 meter run
~50 Box Overs 24''/20''
~30 Power Cleans 135/85
~40 Box Overs
~30 Hang Cleans 135/85
~30 Box Overs
~30 Thrusters 135/85
Only 1 partner working at a time. Resting partner must do 3 burpees on each switch.


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