Friday 02/10

Strength Day 

Part 1: Every 2:00 

• 8x4 Back Squats

• 75-80% of 1RM or 5-10lbs heavier than last week

Part 2: Every 90s

• Sets 1-5 = 2 Cleans + 1 Jerk

• Sets 6-10 = 1 Clean + Jerk

Thursday 02/09

Conditioning  - Alt OTM x 12 mins 

• Even: 15/12 Cal Row/Ski/Bike

• Odd: 45sec Handstand walk practice (50ft max)

WOD - 12 min AMRAP

• 1-2-3-...Wall Walks

• 10-20-30-...DU

Wednesday 02/08

Body Armor - 4RNFT

• 10 Banded pull aparts (palms down + up)

• :30 Plank hold

• 10 DB Bent over rows ea. Arm

• 8 Temp DB goblet squats

WOD - 15 min AMRAP

• 10 DB S2OH (50/35)

• 15 DB Box step overs (24/20)

• 20 Sit ups

Tuesday 02/07

Strength - Every 90s 

• 3-3-3-2-2-2-1-1-1 Bench Press

• Build to a heavy single 

Conditioning -5 Rounds For Time

• 500m Row

• 1 min Rest

Monday 02/06

Strength - Every 90s x 8 Sets

• 1 Power Snatch + 1 Hang Power Snatch

• Build based off feel

WOD - 10RFT

• 3 Power Snatch (135/95)

• 3 Lateral Burpees