Monday-Sunday 200106-12 – Competition

Monday 1/6
Warm Up
3 rounds
10 Heavy Kettlebell Swings
5 High Box Jumps
10 seconds Ring Support

A. Deadlift 5×5, increasing
Note: Overhand grip only, start at 50% of 1 RM

B1. Single Leg Step Ups 5×5/side, increasing
B2. Strict Ring Dips 5×5-7

C. 5 rounds for time:
5 Ring Muscle Ups
7 Hang Power Cleans (185/125)
10 Box Jumps (30/24)

Tuesday 1/7
Strength
A1. Strict Handstand Push Ups 3×2-3 reps shy of failure
A2. Weighted Strict Pull Ups 3×5-7, across

Conditioning
9 minute AMRAP:
15 Shoulder to Overhead (95/65)
15 Toes to Bar
30 Box Step Ups (24/20)

Wednesday 1/8
Rest Day

Thursday 1/9
30 minute EMOM:
M1 – M10: 1 Power Snatch + 1 Overhead Squat
M11 – M20: 1 Power Snatch + 1 Hang Squat Snatch
M21 – M30: 1 Squat Snatch

Friday 1/10
Warm Up
5 minute Row
7-10 minute Front Rack/Squat Mobility
5-7 minute Empty Barbell Clean Warm Up

A. 10 sets, every 3 minutes complete:
1 Clean + 10 Front Squats
1 Clean + 9 Front Squats
1 Clean + 8 Front Squats
1 Clean + 7 Front Squats
1 Clean + 6 Front Squats
1 Clean + 5 Front Squats
1 Clean + 4 Front Squats
1 Clean + 3 Front Squats
1 Clean + 2 Front Squats
1 Clean + 1 Front Squats

B1. Dual Dumbbell Single Leg Romanian Deadlifts 3×8/side, rest 60 seconds
B2. Bench Press 5×5, increasing, rest 2 minutes between sets

C. 10 rounds of:
1 minute Row
1 minute Rest

Saturday 1/11
Warm Up
3 rounds:
5/side Kettlebell Strict Press
10 Squats with press out
10 Alternating Push Up Ts

A. Behind the Neck Split Jerk 10×1, increasing

B. 21-15-9 reps for time of:
Squat Cleans (135/95)
Handstand Push Ups

Into….

9-15-21 reps for time of:
Squat Snatches (135/95)
Chest to Bar Pull Ups

Sunday 1/12
Rest Day