Week of Feb. 8
MONDAY
A. Jerk+Split Jerk (1+1)x4@70%, x2@75% (Push Press)
B. Back Squatx5x6@65%, 70x4, 75 (Goblet squat if not rack)
15 min AMRAP
8 Front Squats@155/105
20 Walking Lunges
250/150 M Row
Every 90 seconds you must complete 1 Rope Climb
TUESDAY
A. 3 Position Cleanx6@60%x2, 65x2, 70, 75
B. Front Squatx3x6@70%x4, 75x2
C1. Hollow Holdx45 Sec+10 Alternating V-Ups/Sidex3
C2. Sorenson hold or Arch Holdx30 sec+10 Back extensions or arch upsx3
C3. Handstand holdx30-45 secx3
4 rounds
4 minutes on the clock
30 DU/90 singles
30/20 cal on aB
AMRAP KBS
rest 2 minutes bt. rounds
WEDNESDAY
A. 3 Position Snatchx6@60%x2, 65x2, 70, 75 (Snatch Pulls)
B. Snatch Balance+OHS (Turkish Get upsx5/armx5 sets)
2+2@65%- 2 sets
2+2@70%
1+1@75%-2 sets
20 Hang Squat Snatch@95/65 (40 ALT DB Snatch)
10 Burpee Box Jumps
15 Hang Squat Snatch (30 ALT DB Snatch)
15 Burpee Box Jumps
10 Hang Squat Snatch (20 ALT DB Snatch)
20 Burpee Box Jumps
Thursday
Kelly
5 Rounds
Run 400 M
30 Box Jumps
30 Wall Ball
FRIDAY
A. Power Clean 10-8-6-4-2, start@55% and add weight each set, NOT TNG
B. EMOM 10- 5 Hang Power Clean@65% ( RDL)
4 min AMRAP
100 M Run
5 Strict Pull ups (Bent Over Row)
6 min AMRAP
200 M Run
10 T2B (Hanging Knee Raises)
8 min AMRAP
Run 400 M
15 Pull Ups (Jumping Pull Ups)
SUNDAY
Sunday
200m run
45 second rest
x4
100m run
Rest 60 sec
x4
300 m run
Rest 60 sec
x4
Rest 5 min
EMOM 18
Minute 1- 3-7 burpee box jump overs (depends on ability, look for 30-40 sec of work)
Minute 2- 7/5 AB cals
Minute 3- 7 DB Hang Cleans