Tuesday 31st December

Clean

Work to a 1RM power clean

Strength

Push press 9 sets of 3 at 65%

Accessory

2 x 10 unstable strict press

4 x 5 weighted pull ups

Met Con

"Linda"

For time

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5 x bodyweight)

Bench Press (bodyweight)

Clean (0.75 x bodyweight)

Monday 30th December

Snatch

OMEM for 6 minutes

2 x Snatch

Strength

Back squat 12 sets of 2 reps at 80%

Accessory

4 x 10 banded kbs

4 x 10 superman rocks

4 x 10 hollow rocks

Met Con

12 minute amrap

12 wall balls 8/5

9 burpees

6 chest to bar pull ups

3 ring dips

Saturday 28th December

Met Con

For time, with a 30 minute time cap

Run 1 mile

5 rounds

3 burpees

6 power snatch 60/40

9 air squats

Row 1609 metres

5 rounds

3 burpees

6 power cleans 60/40

9 air squats

Run 1 mile

Friday 27th December

Strength

Strict Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Met Con

For time

2km Row

Thursday 26th December

Jerk

OMEM for 7 mins

2 x Jerk

Strength

Back Squat 12 sets of 2 at 75%

Sumo Deadlift 6 sets of 1 at 65%

Met Con

"DT"

5 rounds for time

12 Deadlifts 70/40

9 Hang Cleans 70/40

6 Push Jerk 70/40

Tuesday 24th December

Clean

Work to a 1RM power clean

Strength

Work to a 3RM push press

Accessory

3 x max reps strict pull ups

3 x max reps strict ring dips

Met Con

4 rounds for time

500m row

2 mins rest

Saturday 21st December

Snatch

Establish a 3RM touch and go power snatch

Met Con

2 rounds for time

20 power snatch 40/30

20 overhead squat 40/30

50 double unders

20 power cleans 40-30

20 front squats 50/30

50 double unders