Tuesday Feb. 11th

Strength/skill
Snatch 50-65% technique

WOD
4 rounds of
200m run
20 WBSU (20/14)
15 air squats
10 pull-ups

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Monday Feb. 10th

Strength/ Skill
EMOM 8:00
5 Front Squats @ 75% 1RM
3 Burpees

WOD
10:00min AMRAP
Ascending ladder by 3
S2OH (135/75)
Box jumps (24″/20″)

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Friday February 7th

Warm up
10 min.

Strength
Power cleans
5 @ Warm up
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
5 rounds of
30 DU’s
5 Deadlift (225/115)
8 C2B

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Thursday Feb. 6th

Warm up
Agility drills/ broad jump test

WOD
15:00min AMRAP
20 OH Lunges (45/25)
14 ball slams
7 Ring Push ups

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Wednesday Feb. 5th

Warm-up
10 min

Strength /Skill
Deadlift
5 warm-up
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
Buy in 100 DU’s
Then 4 rounds of
20 WB’s (20/14)
15 Ring rows
1 suicide run (15m, 30m, 45m)
Then Finish with 100 DU’s

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Tuesday Feb. 4th

Warm up 10min

Strength
Push press
5 warm up
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
10:00 AMRAP
5 Power Snatch (95/65)
Burpees (ascending ladder by 3, start at 3)

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Monday Feb. 3rd

Warm-up
10 min.

WOD
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
17:00min time cap

Then
7:00min AMRAP
7 Box Jumps (24/20)
10 sit-ups

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