Thursday
123120
•••
Power Snatch: Heavy Single
•••
4 RFT
10 Snatch
15 Burpee Box Jumps
20 AbMat Sit-ups
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.