The Week of: 02-04-19

Monday: 04-FEB-19

Strength: Front Squat

7 FS @ 70%

5 FS @ 75%

3 FS @ 80%

5 FS @ 75%

7 FS @ 70%

*rest 2-3 minutes

Conditioning

For time:

1-2-3-4-5-6-7-8-9-10

Burpees

BMUs

*17 minute cap

Tuesday: 05-FEB-19

Olympic: Snatch

With a partner; complete:

10 Rounds (5 Ea):

40 Double Unders

12 Hang Power Snatch (95/65#)

*you go, I go

Conditioning

With a partner; complete:

4 RFT:

400m Run (you go, I go 200s)

25 Synchro STOH (135/95#)

Round 2: 20 STOH (155/105#)

Round 3: 15 STOH (185/135#)

Round 4: 10 STOH (205/145#)

*class is cap

Wednesday: 06-FEB-19

Gymnastics

Beginner:

3x ME on Rings

*rest 90 seconds

Intermediate:

EMOM 8

7 T2B

Advanced:

3 X 20 T2B

*rest 90 seconds

Conditioning

For time:

1500m Row

36 Deadlifts (225/155#)

63 BJO (24/20”)

*15 minute cap

Thursday: 07-FEB-19

Midline/Strength

4 Sets:

8 Bench Press @ 70%

100m Farmer’s Carry w/ Single KB/DB

50 Russian Twists (2 ct)

Conditioning

E3MOM 24

200m Run

100ft Heavy SB Carry (Bear Hug)

ME DB Snatch (50/35#)

*score is total DB Snatches

Friday: 08-FEB-19

Olympic: C&J

6x 5 – TnG C&J @ 65 - 70%

*recovery trail run

Conditioning

For time:

25-20-15-20-25

Pull-ups

WBS (20/14#)

SDHP (95/65)

*15 minute cap

Saturday: 09-FEB-19

Teams of 3; complete:

AMRAP 12

P1: 200m Run

P2: ME Devil’s Press (50/35#)

P3: ME HSPU

*rest 3 min

AMRAP 12

P1: Farmer Carry (trail run)(heavy af)

P2: ME Hang Cleans (75/55#)

P3: ME Push-ups

*rest 3 min

AMRAP 12

P1: 20 Target Burpees

P2: ME Thrusters (75/55#)

P3: ME KBS (53/35#)

*score is total reps completed