1/29 - 2/2

Monday

A

Front Squat

6x4

B

For time

21-15-9

Thrusters 95/65

Toes to bar

Burpees

Ring dips

-400m run-

*Run 400m after every round. 21/400m, 15/400m, 9/400m*

Tuesday

A

Split Jerk

7x3

B

3 Rounds

20 KB swings 53/35 *American*

15 Push jerks 135/95

15 Goblet squat 53/35

15 Chest to bar

*every 6 mins stop and row 400m*

Wednesday

A

Work on double unders and hand stand push ups

B

AMRAP 18

6 Wall walk

2 laps of Alt OH DB/KB walk (heavy)

50 Double unders / 100 singles

15 Hand stand push ups

Thursday

A

Snatch

5x5

B

For time

800m Run

buy in

Then

4 Rounds

10 Power snatch 115/75

10 OH squat (same)

10 Broad jumps

1 min Dead hang

Cash out

800m Row

Friday

A

Back Squat

4x5

B

AMRAP 10

200m Run

10 Back squats 155/115

14 Pistols

Rest 2 mins

EMOM 8

12 Box Jumps 24/20

? Suitcase carry

*Alt arms on suitcase carry every lap, you’ll have 3 scores. The number of rounds completed in the AMRAP, EMOM and laps completed with the suitcase carry.*