Feb. 13-Feb. 19
Monday
A. High Hang Snatch+Hang Snatch+Snatch+OHSx3
B. EMOM 15-Snatch-increase every 5 minutes AND look to be 5 to 10 pounds heavier for each series
8 sets-1 every 2 minutes
10/7 cal Bike (12/9 row)
8 Pull ups
2 Power Snatch@heavy
Tuesday
A. Back Squatx3x8-start at 65%, end at 90%
B. Front Foot elevated Split Squatx10/legx4
10 Rounds
3 Wall Walks
3 Ring Muscle Ups (sub in ANY high skill PUSH)
10 Wall Ball
50 FT HSWALK/ Bear Crawl
Rest 30 seconds after each round
Wednesday
A. Strict Pressx2x14@80%
B. Z Pressx8x4
C. Skull Crushersx12x4
2 rounds
100 DU/200 SU
15 T2B
Rest 4 minx3 sets
Thursday
MAKE UP DAY
Friday
A. Clean Pull+Floating Clean Pull+High Hang Clean+Push Jerk+Jerkx3
B. Hang Clean+Jerk+Clean+Jerk-hit a heavy complex
C. Front Squatx2x2@85% x1x5@90%
CrossFit Open workout 1???
OR
Rob chooses
Saturday
35 min AMRAP
Run 800M
30 Box Jumps
30 Wall Ball
20 DB Power Cleans
100 FT FR DB Lunge
Sunday
A. Deadliftx4x6-70-88%
40 min EMOM
1-15/12 cal row
2-7-10 T2B
3-10/8 cal Bike
4-10 Pistols or single leg squat scale