12.23 - 12.29

De - Load week for all; also leading into "Arena Attack Competition" for those participating.
Dial in nutrition, sleep and recovery methods this week. Fight the urge to ADD. Enjoy the holidays, enjoy the rest and give those bodies a bit of rest going into January and a key part of the competition phase of the year.

Monday:
am: 
 :30 on HARD
:30 on Easy 
x14 on Rower
+
20 TGU, alternating arms 
+
4 rds @80%
400m row
30 double unders
20 db thrusters (35/25)
10 C2B
rest 4 min between

pm:
A. Back Squat  -  3x3@75% 3x3@80%
B. Snatch - EMOM x 12 min - 2 reps, NOT TnG @75-80%
C. 
AMRAP 12 @80&
3 Burpee Muscle Ups 
4 HSPU
5 Cal Assault Bike

Tuesday:
A. Deficit CG Deadlift 4 x 2 @70% 
B. Pendlay Row 5 x 5; ascending 
C. EMOM x 16
odd: 8 Burpees AFAP
even: 8 kb SqT Cleans (53)
D. 3k Row @ 2:00/2:10 pace 

Wed: OFF / Recovery

Thursday:
A. Snatch - climb up to 90%, followed by  3 x 2 @70%
B. Clean & Jerk - climb up to 85%, followed by 3 x 1 @70-75%
C. 
10 minute amrap @ 80%
5 cal Assault / 20 on AD
10 kb swings 53/35
5 T2B
10 burpee box jumps overs (24/20)

-rest 4 minutes-

10 minute amrap @ 80%
30 Double Unders  150m Row
20 UB wall balls (20/14)
15 aBmat situps
Friday:
am:
:15 sec on Assault bike x 6; rest 2:30
B.  Split Jerk - singles up to 75% speed and technique.  3 x 1 @75%
C. 2 rds - easy pace
1 Clean & Jerk (155)
2 Front Squats ^
3 Muscle Ups
4 Deadlifts 
5 C2B * come down, shake out 
6 T2B
7 KB Swings (light)
8 CG Pushups
9 Box Jumps (rebound and practice)
10 GHD Back Sit Ups
20 Double Unders
200m Row

Saturday:
20 min of Aerobic Work
+
Lots of Mobility

or "Arena Attack Competition" for those competing 

Sunday: OFF Rest to get back into high gear on Monday