Week of Feb. 8


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


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


rest 2 minutes bt. rounds


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


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



5 Rounds

Run 400 M

30 Box Jumps

30 Wall Ball


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)



200m run

45 second rest


100m run

Rest 60 sec


300 m run

Rest 60 sec


Rest 5 min


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

91 views0 comments

Recent Posts

See All

Monday A. Snatch EMOM 12-Heavier than last week! EMOM 32 Minute 1-15/12 cal row Minute 2-6 Power Snatch+6 OHS Minute 3-10/7 Cal Bike Minute 4-1 Rope Climb+25 FT HSWALK or 50 FT Bear Crawl

Monday A. Hang Snatch+OHS+Snatch with pause in receipt+Snatch x3 sets-last set should be a bit heavier than last set last week B. Snatch EMOM 9 2 reps on 1st, 4th, and 7th BUILD 15 min EMOM 1-12/9 Cal

Monday A. Hang Snatch+OHS+Snatch with pause in OHS+Snatchx3 B. Snatch EMOM 12-build to 85% in 3 minutes complete 400m Run 15 OHS-light! max strict pull ups rest 2 minx4 Tuesday A. Back Squatx4x6 betw