020722-021121

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