Feb 20-Feb 27
Updated: Feb 22
Monday
A. High Hang Snatch+Hang Snatch+Snatch+OHSx3
B. EMOM 15-Snatch, increase every 5 reps-last set should be heavier than last week!
3 rounds
20 HSPU (30 Push Ups)
20/15 Cal Row
5 Power Clean and Jerk@holy moly (if you do not want to go heavier, do 15 Clean and Jerks)
Rest 2 min after each round
Tuesday
A. Back Squatx3x2@75% x3x2@80% x3x2@85% x3x2@90% x3x2@90 or more
B. Front Foot Elevated Split Squatx10/legx4
4 rounds
60 Double Unders
15/12 cal Bike or equivalent
30 ALT DB Snatch
15 BBJO
Rest 90 sec after each set
Wednesday
A. Strict Pressx2x10@80-90%
B. Z Pressx8x4
C. Incline Skull Crushersx12x4
3 rounds
Run 600m
12 kb deadlifts
100 ft farmers carry
12 hang power clean@tough
Thursday
Make up Day
Friday
A. Clean Pull+High Hang Clean+Push Jerk+Jerkx3
B. Hang clean+Jerk-heavy single
open 23.2
Saturday
10 minutes
20 cal ski
20 cal row
10 minutes
60 du
24 single arm db clean and jerk
16 t2b
10 minutes
10 wall walks
20 db front squats
Sunday
emom 40
1-12/9 bike
2-10 power snatch
3-12/9 ski
4-2-3 rope climbs