021422-021822
Monday (Feb 14th)
Back Squat
3-3-3-3-3 Reps
*Rest 2:00 between sets
**Go up in weight 65%-80%
Compete
For Time:
60 DB Snatches @50/35lbs
50 Sit-Ups
40 Chest to Bar Pull Ups
30 Slam Balls
20 Deficit HSPU @8/4”
Train
For Time:
60 DB Snatches @35/25lbs
50 Sit-Ups
40 Pull Ups/Ring Rows
30 Slam Balls
20 HSPU
18:00 Time Cap
Tuesday (Feb 15th)
6 Sets for quality:
3 Bench Press @80% of 1RM
1 Legless Rope Climb
*Rest as needed between Sets
Compete
Fight Gone Bad
3 Rounds
1 min- Wall Balls
1 min- Sumo Deadlift High Pull @75/55
1 min- Box Jumps
1 min- Push Press @75/55
1 min- Cal Row
1 min- Rest
Train
Fight Gone Bad
3 Rounds
1 min- Wall Balls
1 min- Sumo Deadlift High Pull @45/35
1 min- Box Jumps
1 min- Push Press @45/35
1 min- Cal Row
1 min- Rest
Wednesday (Feb 16th)
Squat Clean
2-2-2-2-2 Reps
*Start at 70% and work up each set with small jumps of 5-10lbs.
**Rest as needed bt sets
Compete
18:00 AMRAP
5 Power Cleans @165/115lbs
10 TTB
15 Hand Release Push Ups
Train
18:00 AMRAP
5 Power Cleans @115/75lbs
10 Knees to Elbow
15 Push Ups
Thursday (Feb 17th)
Deadlifts
10x3 @65% of 1RM
Compete
20:00 EMOM
1) 15/12 Cal Row
2) 50ft HSW
3) 60 DUBs
4) Rest
Train
20:00 EMOM
1) 12/10 Cal Row
2) 2 Wall Walks
3) 100 Singles
4) Rest
Friday (Feb 18th)
7:00 EMOM
2 Squat Snatches @75% of 1RM
*These should be relatively quick singles
Compete
4 Rounds For Time:
12 Burpees over Bar
12 Power Snatches @135/95lbs
Train
4 Rounds For Time:
12 Burpees over Bar
12 Power Snatches @95/65lbs
