Daily a. Snatch Complex Every 2:00 x 5 Sets 1 Hang Power Snatch 1 Hang Squat Snatch 1 Overhead Squat ---> 60을 어렵지 않게 성공... b. 4 Round For Time: 12 Hang Power Snatch (75/55) 15 Lateral Bar Burpee 75 Double Under 55lb 행 snatch ---> 12번 언브 한번 성공! 보강운동 A. Bench Press 2-2-4-4-6-6-8-8-10-10 (85%에서 감소하면서 수행) ---> 80 75 70 65 55 B. 4Set 4 Front Squat (75%) - 1sec Pause Bottom ---> 95*1/100*3 C. Strict Pull up *5 Emom 15 D. 4Set 30sec On / 20sec Off Plank Hold Alt V-Up Crunch"

251226 A. 50min Bike Erg B. 5set 5 Bench Press (85-90lb) C. 3set 20 DB Hammer Curl (10kg)

251225 A. 7set 1 Snatch Deadlift 1 Snatch Pull 1 Power Snatch (85-105lb) B. Team of 3 (한솔 현석님) For Time Buy In : 150 WBS (14lb) 15 Round 7 Power Snatch (65lb) 7 Syn Lateral Bar Burpee Buy Out : 150 WBS

W6D3 - 목 8Km Run

A. 5Set (87%) ----> 95 2 Hang Power Clean 1 Power Clean 1 Power Clean (Power Clean은 싱글로 드랍하면서 수행) B. Clean Pull (105%) ----> 110 3*3 To. 희수 청선이는 내가 납치한다... 후후

W6D2-화 a. Power Snatch 3(165) x 3sets 3(185) x 2sets b. C&J 3+1(205) x 3sets 2+1(225) x 2sets c. EMOM 15 5 strict Pull Ups d. 5Km Run(37min)-무동력트레드밀

251224 A. 2set 400m Run 40 WBS (14lb) 400m Run 20 DB Snatch (15kg) 400m Run 20 DB Box Step Up (15kg) B. 6set 2 Hang Power Clean 1.1 Power Clean (125-135lb) C. 3set 3 Clean Pull (175lb) D. EMOM 15 4 Strict Pull Ups

A. 5Set ---> 55 5 Shoulder Press (80%) 2Set --->45 10 Shoulder Press (65%) 1Set Max Shoulder Press (35lb) (15개이상) B. 4Set ---> 65 20 Behind Rack Lunge (65 or 55lb) 1Min Max Bike Erg

251223 A. 3min On / 3min Off * 7set 300m Ski Max Run (270/270/270/280/280/290/300) B. Shoulder Press 5 * 5 (75lb) 10 * 2 (65lb) Max * 1 (45lb) (23rep) C. 3 Box Squat * 5set (205lb) D. 20 KB Gorilla Row * 4set (16kg) 10/10 one arm db row * 4set (10kg) 15/15 one arm band row *3set

W6D1 - 월 am a. 8Km Run (46min) pm b. Deadlift 3reps x 4sets 3(285) x2 3(315) x2 c. Revers Lunge 10Reps(225lb) x 3sets d. For Time 50 - 40 - 30 - 20 - 10 Single Hang DB Clean & Split Jerk(22.5/15kg) + 매 라운드 10 Burpee Box Jump(24/20’) 10 Pull Ups Record : 17:22