20160229

MONDAY

5x3 Back squat

3 RFT:

15 Dead Lifts 225/155

30 Wall Balls, 20/14

60 Double unders

Accumulate 90 seconds* in a parallette L-sit.

*Every time you come down complete 4 (two each side) 1-arm DB Squat Snatches, 100/70

 

TUESDAY

1. Conditioning

3 RFT:

Row 500m

12 Burpees

21 Box Jumps, 24/20

 

2. Conditioning

EMOMx10:

Odd: 10 TTB

Even: 10 Thrusters, 95/65

 

WEDNESDAY

1. Snatch

3 sets of 3-Position Snatch at 70% of 1RM

Pos. 1: High Hang, “pockets”

Pos. 2: Hang, “knees”

Pos. 3: Floor

2. Clean and Jerk

EMOMx10:

Odd: 1 Power Clean and Jerk at 70%

Even: 18/15 Calorie Row

*do not exceed these numbers today.

3. Conditioning

AMRAP 6:

2 Alternating 1-arm DB Snatches (1/side), 70/50

2 10-meter shuttle runs

4 Alternating 1-arm DB Snatches (2/side), 70/50

4 10-meter shuttle runs

6 Alternating 1-arm DB Snatches (3/side), 70/50

6 10-meter shuttle runs…

Continue as high as possible in within the six minute time cap.

 

THURSDAY

9 x 1:40 on, :20 off (2 min rest after round 5)

Guys: 500m each interval

Girls: 420m each interval

A. 8×3 Bench Press

B. 3×10 Bent Over Row

C. 2×20 Walking Lunge steps

 

FRIDAY

16.2

SATURDAY

EMOM x 28:

Min 1: 200m Run

Min 2: 15/12 Calorie Row

Min 3: 7 Power Cleans at 135/95 + 30 Double Unders

Min 4: Rest

 

Sunday

100-80-60-40-20 Double unders

25-20-15-10-5 GHDSU

10 RFT

12/10 Calorie Row, all out – rest as needed between sets.