2/12 - 2/16

Monday

A

Front Squat

5x5

B

EMOM 36

Min 1 - 30 Air Squats

Min 2 - 20 Alt DB/KB Push Press 50’s/30’s

Min 3 - 11 Burpees

Min 4 - 16 Alt DB/KB Hang Snatches (same)

Min 5 - 20 Ab Mat sit ups

Min 6 - REST

Tuesday

A

Push Jerk

5,4,3,2,1,2,3,4,5

B

6 Rounds

18 Cal Row

15 Thruster 95/65

*Rest 1 min between each round*

Wednesday

A

Work on Double unders and stretch

B

For Time

400 Double unders / 800 Singles

2 200m Run

56 Ring dips

2 200m Run

10 Down & Back Sled pull 3x45/1x45

Mix and Match…. RX is in order. 25min CAP*

Thursday

A

Squat Clean

7 sets of

3 Clean pulls

2 Power cleans

2 Squat cleans

B

20 Rounds

2 Power Cleans 155/115

3 Hand Stand push ups

4 Toes to bar

*30 min Cap*

Friday

A

Back Squat

4x5

B

4 Rounds

400m Run

15 KB swings 53/35 *American*

1 Lap DB/KB OH walk (50’s/30’s)

10 KB Box step on and over 24/20-53/35

15 Box Jumps 24/20

*Take two DB/KB for the OH Walk*