2/5 - 2/9

Monday

A

Back squat

5x4

Tempo sets

1,2&3

B

For Time

4 Rounds

400m Run

25 Air Squats

12 Chest to bar

12 DB/KB walking lunges 50’s/30’s

*rest 2 DB/KB on shoulders as you lunge forward*

Tuesday

A

Snatch

7 sets

3 Snatch Pulls

2 Power snatch

1 Snatch

B

For Time

Grettel

10 Rounds

3 Clean and Jerks 135/95

3 Burpees over bar

Wednesday

A

Work on rope climb and handstands / lateral wall walks

B

EMOM 20

? Sledge hammer

3 Rope climb / 6 lay down

6 Wall walk

? Box jump 24/20

? Pistols

*score is the total number of reps completed with each movement that has a question mark*

Thursday

A

Deadlift

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

B

AMRAP 8

10 Toes to bar

10 Deadlift 185/115

2 min rest

then

AMRAP 10

300m Row

15 Wall ball 20/14

Friday

A

Strict Press

6x4

For Time

21-15-9-6

Thruster 95/65

Standups

-60 Double unders / 120 singles

*after each rounds do 60 DU’s or 120 singles 21 thrusters, 21 stand-up and 60 DU’s/singles. 15 thrusters, 15 stand-up and 60 DU’s/singles and so on*