Thursday

123120

•••

Power Snatch: Heavy Single

•••

4 RFT

10 Snatch 

15 Burpee Box Jumps

20 AbMat Sit-ups

Wednesday

123020

•••

Deadlift 5×5

•

Then:

•••

L3

5 RFT

10 Deadlift 225/155

20 Push-up

60 Double Unders

•

Or

•••

L2

15 Min AMRAP

10 Deadlifts 185/135

15 Push-ups 

45 Double Unders

Tuesday

122920

•••

Pullup Complex

•••

12 Min AMRAP

16 Lunges

12 Burpees

8 DBL Dumbbell Power Cleans

6 DBL Dumbbell Shoulder to Overhead

Monday

122820

•••

Alternating On the Minute x 24: 

Minute 1: 3 Power Cleans + 3 Front Squats

Minute 2: 20 Air Squats

Minute 3: 12 Weighted AbMat Sit-ups

“12 Days Modified”

Wednesday

122320

•••

12-1

Thrusters 

Burpees

Hang Power Snatch

Jumping Lunges

Tuesday 

122220

•••

Front Squat

Heavy Set of 5

•••

18 Min AMRAP

50 Double Unders

40 Air Squats 

30 AbMat Sit-ups

20 Hand Release Push-ups

Monday

122120

•••

Power Clean and Jerk:

Build to Heavy Single

•••

3 Rounds: 

20 Lateral Barbell Burpee

10 Clean and Jerks (135/95)

Friday

121820

•••

Strength: Pullup Complex

•••

4 RFT

15 Deadlifts 135/95

12 Burpees Over Bar

9 Overhead Squats 135/95

Thursday

121720

•••

20 Min AMRAP

10 Kettlebell Hang Power Cleans

10 Push-ups

15 Air Squats

Wednesday

121620

•••

Build to Heavy:

Overhead Squat x5

•••

AMRAP 10

20 Double Unders

2-4-6-8-10-12….etc

Single Arm Devils Press 50/35

•

Add two reps to Devils Press every round.