Barbell club Clean and jerk 1-1-1-1-1-1 Snatch 1-1-1-1-1-1 METCON “DIANE” For time: 21-15-9 Deadlift 225/155 Handstand push up Or “UBER DIANE” For time: 21-15-9 Deadlift 275/185 Deficit handstand push up 6 inches
Strength 10 minutes to find 1RM shoulder press METCON 3 minutes AMRAP 5 pull ups 10 burpees 1 minutes rest 4 minutes AMRAP 5 hang power cleans 95/65 10 thrusters 95/65 2 minutes rest 7 minutes AMRAP 5 pull ups 10 burpees 5 hang power cleans 95/65 10 thrusters 95/65
No class Take time to mobilize, stretch and have fun. Back at it Sunday at 1000 and 1100
Barbell club w5d3 Hang squat clean 5-5-3-3-3-1-1-1-1 No dip jerk 3-3-3-3-3 (Same weight) Clean high pull 3-3-3-3-3 Mandatory mobility and stretch 10min
Skillz Beat swings kipping pull ups Butterfly pull ups METCON 20 minutes AMRAP 2 rope climbs, start seated on the ground 20 pistols, alternating 40 double unders
Barbell club Overhead squat 3-3-3-3-3 Behind the nerk jerk 1-1-1-1-1 Push press 3-3-3-3-3 METCON For time: Row 2000 meters
METCON 5 rounds for time 25 double unders (No singles, no scalling, attempts are accepted) 25 thrusters 45/35 (Barbell) 15 toes to bar No time cap, take all night if you need
5 sprints for time of: 25-meter handstand walk Then, 5 sprints for time of: 50-meter walking lunge Rest 2 minutes between efforts Rest 5 minutes 10 minutes AMRAP 10 box jumps 30 inch 20 GHD sit ups
Rest day Roll and stretch 15 minutes
12 days to Christmas For time: 1 inverted burpee 2 knees to elbows 3 toes to bar 4 chest to bar pull ups 5 hang power clean 95/65 6 thrusters 95/65 7 med ball cleans 20/14 8 wall balls 20/14 9 med ball sit ups 10 burpees to 6 inches target 11 power snatch 95/65…
