Jan. 22-Feb. 6

Monday

A. 3 position snatchx3 sets

B. EMOM 12-increase weight every 4 sets-last sets a little heavier than last week

C. Snatch Deadliftx5x2, x3x3@100% or more

4 rounds

15 Wall Ball

5 bar facing burpees

5 Deadlifts@225/155

5 bar facing burpees

5 deadlifts@225/155

Rest 2 min after each round

Tuesday

A. Back Squatx5x5 70-85%

B. Tabata Hollow Rocks (:20 on/:10 offx8)

10 rounds

5 shuttle run

20 DB Snatch

40 DU

Wednesday

A. Strict Pressx5x5 70-85%

B. Incline Benchx10x4

C. DB Curl to Pressx8x4

2 rounds

21 Pull Ups

21 cal row

15 CTB

15 cal row

9 barmu

9 cal row

Scaled: ring row, jumping pull up, burpee pull up

Thursday

Running

800M

Rest as needed

600M

1 min rest

300M

100M FAST

200M Super slow jog or walk

Rest 2 min

x3

OR

MAKE UP DAY

Friday

A. Clean Pullx4x5

https://www.youtube.com/watch?v=yIija-24M7g

B. Front Squatx2x3@85% x1x5@90%

8 rounds

Ski 10/7 Cals

5 DBALL Sandbag Clean https://www.youtube.com/watch?v=Vimkb_5WHQY

5 HSPU (Scaled-push up OR Heavy DB STRICT PRESS)

Saturday

Teams of 2

2000M Row

INTO

8 rounds

8 Power Cleans

8 Dips

INTO

100 Assault Bike Cals

INTO

8 rounds

8 Shoulder to Overhead

8 Pull ups

Sunday

EMOM 40

Minute 1-15/12 cal row

Minute 2-10 Power Snatch@light

Minute 3-12/9 cal ski

Minute 4-6-8 burpee box jump overs

Work 35-45 seconds, stay alive!!!

Monday the 30th

A. Deadliftx5x5-70 to 85% build each set

B. DB Romanian Deadliftx10x4 https://www.youtube.com/watch?v=UsOjCcxSJaI