Feb. 6-Feb. 12
Updated: Feb 8
Monday
A. High Hang Snatch+Hang Snatch+Snatch (3 sec at bottom)+OHS (3 sec descent)x3
B. Snatch Every 45 secx15-increase weight every 5 sets
14 min AMRAP
9 Pull Ups
18 KBS
100M Farmers Carry
Tuesday
A. Back Squatx4x6-75-85%
B. Front Foot Elevated Split Squatx8/8x4
C. Double Unders
40-60-80-60-40 unbroken
****adjust down if newer OR practice OR practice another skill
3 rounds
20 Wall Ball
12 Devil Press
Rest 90 seconds
20 GHD
30 Box Jump Overs
Wednesday
A. Strict Press every 45 sec, 2 reps@80% for 14 sets
B. Z Pressx8x4 https://www.youtube.com/watch?v=wce-elEhBHw
C. Skull Crushersx12x4
10-9-8-7-6-5-4-3-2-1
Deadlift
HSPU (sub is push ups IF they are challenging OR double reps if easy)
Thursday
Make up Day!
Friday
A. Clean Pull+High Hang Clean+Push Jerk+Split Jerkx3-light for technique
B. Hang Clean+Jerk+Clean+Jerkx3-pushing this heavy today
C. Front Squatx2x3@85% x1x5 EMOM@90%
Every 2 minutes for 20 minutes
6 shuttle runs
6 Clean and Jerk-use a weight you can do touch and go
Saturday
Teams of 2
First 18 minutes
Run 400M
14 Hang Power Clean
14 bar facing burpees
14 T2B
Second 18 minutes
Row 500M
14 OHS
14 burpee box jump overs
14 barmu or other HIGH Skill pulling
Sunday
A. Deadliftx5x5-70, 75, 80, 83, 85%
EMOM 40
1-12/9 cal Bike
2-5-10 pull ups
3-50 DU
4-12 alt db snatch