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