Typically this week would be a de-loading week but with Christmas right around the corner I figured it would be a great time to do some testing. Take a few extra rest days over Christmas and be ready to hit it hard in the New Year. Our next cylce will is all about prepairing for the open and increading our work capacity. I know a few of you are unable to attend 4 or more classes a week but some of the strength movemtns we do are only effective if they are done with some consistancy and repeated week to week. Please take advantage of open gym time to work on missed lifts, specific mobility work and of course weaknesses!
Prep
Run 1 Mile/ Row 1000m
Athlete specific mobility work- Ask your coach's for help on this
Burgener warm up
Conditioning
"Outlaw Total"
Min 0- Min 10- Find a 1RM Snatch
Min 10-Min 20 Find a 1 RM Clean and Jerk
Min 20- Min 30 Find a 1 RM Front squat
Min 30- Min 35 Clean up
Min 35- Min 50 "Cindy" As many rounds as possible of 5 Pull ups, 10 Hand Release Push ups, 15 Air squats
* Score is the total combined weight for snatch, clean and jerk, front squat and rounds of Cindy
Recovery
Trap Smash
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