**Monday - January 6th**

Barbell technique:

10 rounds OTM:

2 hang power snatch

1 hang snatch

*Work with 40-50% of your max snatch. This is focussed on technique and timing!

WOD:

Tabatas with 1 minute rest between:

Ski calories

Dumbbell snatch 50/35#

Pushup

Box hop 24/20"

Cooldown:

2 slow rounds:

30 seconds of chest/shoulder static stretching

10 situp and reach with legs together

**Tuesday - January 7th**

Strength:

On a 3 minute clock:

Front squat:

3x5

4x3 build to a 3RM

*Use time between sets to work on front rack, squat and overhead mobility.

WOD:

10 minutes OTM:

3-5 power clean and jerk 40-45% of 1RM clean and jerk

5-10 bar facing burpee

*Set yourself up with a rep count that will allow you to finish each round at or under 45 seconds. If you misjudge the effort, then modify your rep counts.

Cooldown:

3 minutes on a machine breathing only through your nose

**Wednesday - January 8th**

Gymnastics Skill/Strength:

4 rounds, not for time:

5-10 strict pullup (large but not maximal set, banded or ring row)

4 candlestick roll into pistols (per side) or 8 into a regular squat.

Interval:

6x500m row, rest 2 minutes between efforts

*Attempt to maintain your split times or cut slight improvement, keep in mind that 2 minutes of rest will not feel like a full recovery and the same effort will feel progressively more daunting.

Cooldown:

Walk it off! Don’t plop on the ground… get up and walk around for a few minutes until the burning subsides

2 minutes of sit and reach

1 minute each side in half pigeon

**Thursday - January 9th**

Strength:

Deadlift:

2x7

4x5 build to a 5RM

*Use the time between sets to work on hamstring and hip mobility and clear out your overhead position.

Gymnastics Skill:

20 small sets of a handstand drills (perform small rounds moving between drills and resting, focus on moving deliberately and with more control):

5x wall climb

5x 8-16 shoulder taps (facing the wall)

5x box circles (5 steps to the right, 5 back to the left)

5x short distance handstand walk (spotted or unassisted, scale to a 10-15 second handstand hold attempting to generate balance and control through the wrists and separate from the wall or a spotter)

**Friday - January 10th**

Barbell Skill:

10 rounds:

1 pause split jerk (pause in the bottom of the dip for 2 seconds)

2 split jerk

*Work with 40-50% of your 1RM split jerk. This is focussed on technique and timing!

WOD:

"Karen"

For time:

150 wallball shot 20/14# to 10/9”

Cooldown:

5 minutes of very light machine work

**Saturday - January 11th**

WOD:

"In teams of 3:

3 rounds for time:

30 kettlebell snatch 53/35#

15 synchronized situp and press

30 reverse goblet lunges

15 synchronized situp and press

30 pullup

*During the KB work and the pullups, one athlete one each team must be stationed in a high plank for reps to be performed