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Monday (Feb 7th)


“Movement of the month re-test”


1RM Clean & Jerk

*Work up to find a max C&J


Compete:

5 Rounds For Time:

5 Squat Cleans @185/125lbs

5 Muscle Ups

*15:00 Time Cap


Train

5 Rounds For Time:

5 Squat Cleans @135/95lbs

15 C2B Pull-Ups


Tuesday (Feb 8th)


Strength:

Squat Snatch

5x1 @80-85% of 1RM


Compete:

5 Rounds For Time:

15 Cal Row

15 Burpee Box Jump Overs @24/20”

**20:00 Time Cap


Train:

5 Rounds For Time:

12 Cal Row

12 Burpee Box Jump Overs @24/20"


Wednesday (Feb 9th)


Strength:

Back Squat:

3x5 Reps @70% of 1RM


Compete:


For Time w/ partner

120/90 Cal Bike buy-in

Then immediately into

4 Rounds

24 Double DB Front Squats 50/35lbs

16 TTB

**25:00 Time Cap


Train:

90/72 Cal Bike buy-in

Then immediately into

4 Rounds

20Double DB Front Squats 35/20lbs

16 TTB

**25:00 Time Cap


Thursday (Feb 10th)


Strength:

Bench Press

2 Rounds of:

3 Reps @70%

3 Reps @75%

3 Reps @80%


Compete:

4 Rounds For Time:

75 DUs

25 DB Snatches @50/35lbs

15 Double DB Bench Press @50/35lbs

*16:00 Time Cap


Train:

4 Rounds For Time:

120 Single Unders

25 DB Snatches @35/20lbs

15 Double DB Bench Press @35/20lbs


Friday (Feb 11th)


Strength:

Deadlift

4x3 @80% of 1RM

*Same weight for all 4 sets


Compete:


For Time:

21-15-9

Deadlifts @225/155lbs

HSPUs

-Right into-

21-15-9

Chest to Bar Pull-Ups

50ft HSW

*16:00 Time Cap


Train:

For Time:

21-15-9

Deadlifts @155/115lbs

Push-Ups

-Right into-

21-15-9

Pull-Ups

3 Wall Walks

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