Strength Bench 7-7-7-7-7

WOD

5 rounds

12 wall balls

9 KB swings

7 sumo high pulls 135/95

Run 400m

NO 5AM OR 6AM TODAY

Strength-back squats 5 sets of 7. Higher weight than your sets of 10 last week. 70 percent or a little higher.

WOD-

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

12 days of Christmas, done exactly like the song.

1- Heavy clean and Jerk- start at a moderate weight and add weight every other round- on the 12 round go heavy!! (day)
2- Deadlifts (at the weight on your clean and jerk bar)
3- Hand Stand Push ups (sub hand release push ups)
4-Toes To Bar (sub knee raises)
5-golden ring dips 6-Kettle bell swings
7-Pull ups, Sub ring rows
8-KB or dumbell snatches
9 Calories on the rower
10 Wall Balls
11 burpees over your bar
12 assault bike calories.

So you do 1 clean and jerk to start
then move to day 2- so 2 deadlifts then one clean and jerk
then move to day 3- so 3 handstand pushups, 2 deadlifts, 1 clean and jerk
then move to day 4- so 4 toes to bar, 3 handstand push ups, 2 deadlifts, 1 clean and jerk
then move to day 5- so five ring dips, 4 toes to bar, 3 hand stand push ups, 2 deadlifts, 1 clean and jerk.

and so on and so on and so on.

Strength
35 minutes of squat clean and jerk work. Work around 70percent. We are working on form. We will follow this rep scheme

3+4 (that means 3 squat cleans and 4 jerks) get in about 5 or 6 sets of this. Its a a lot of work.
You’ll do 3 squat clean and jerks BUT on your third you will lower the bar back to your shoulders and do an extra jerk. Confused? Don’t worry, we will show you.

Wod-
1000M row buy in
Then 4 rounds for time
30 Doubles (60 singles)
25 sit ups
15 burpees
10 Thrusters 95/65

‘

30 sec on 30 off for 8 min but with bike!

 strength -Power Snatch + 2 OHS – work up to heavy 1 rep complex

Wod

 14min AMRAP

20 wall balls 20/14
2 snatch 185/125