12.2-12.8

12.2-12.8

*Warmup Focus
A. Soss press
B. HS Walk
C. Core Holds

**Sessions: for double days. 1 and 2. Athlete dependent. If focus is breathing, make this your AM session. If movement or weight is issue currently, lets make that your am focus; or session 1. 

Monday:
am / pm

1. 
A. Snatch - climb to singles at 90%, shoot for 5 makes; plus volume leading up
B. Snatch - 5RM TnG (power or squat- move most weight)
C.
:30 on HARD
:30 on EASY
x 12 min on AD

2. 
A. EMOM x 10
Odd: 20 unbroken Wall Balls
Even: 125m Row - GO!
rest 5 min
B. EMOM x 10
ODD: 4-6 Muscle ups
Even: 10 Russian KB Swings (heavy) 88/106 min…70 woman
C. Recovery Row - 7 min light

Tuesday: #'d + Map
A. Complex:  Power Clean + Hang Power Clean x 2 + TnG Power Clean
B. 
300m Row
25 Box jumps
20 Burpees
15 HSPU
Rest 6 minutes x 3

rest accordingly; recover

AMRAP 8
3 rds
15 Thrusters (95/63)
15 Pullups
then, remainder of time, establish a max weight for Power Clean + Split Jerk


Wed:
A. Recovery Day

Thursday: OH Stability Focus weightlifting + MAP
1.
A. OHS - 10RM for the day 
B. Complex: Push Press - Back Rack Push Press + Front Rack Push Press x 2
C. Recovery Row

2.  
A. Split Jerk - 10 min working on speed and position; weight NOT focus
B. 
:30 max power cleans (115/83)
:30 max box jumps (24/20)
:30 max burpees 
rest 5 min x 4
+
:30 max KB Swings (88/70)
:30 max DB Thrusters (45/35)
:30 max Cal AD
rest 5 min x 3
+
AMRAP 2 
max reps Ground to Overhead (185/123)

*Rest the 5 minutes following last round of each section. So after 4th round of :30 workout above, rest 5 before starting the second :30 workout. Same with following that, rest 5 min between that and the AMRAP 2

Friday: Complex CP - heavy barbell + Power Work
A. Complex: SqT Clean + Front Squat x 3 + TnG SqT Clean
B. 
@90%
30 Cal AD
20 Cal Row
10 Deadlift (275/185)
rest 5 minutes x 3
+
35 DU
25 Goblet Squats (70/53)
15 T2B
5 Muscle Ups
rest 5 x 3

*rest 5 minutes between these two parts above. 

Saturday: 
A. Back Squat 3x3 @85% of 1RM, 2x2 @90% , 2x1 @93%; rest 2:30 between
B. 
500m Row @1:41 / 1:58
rest 3 x 8
C. TGU - spend 10 minutes, building in weight, alternating arms
D. Hand Balancing / Core Work 

Sunday: Rest