2/6/17 - 2/10/17


Published February 5, 2017


;;Learn to be comfortable when your uncomfortable

Monday
Strength: OT3M; 80% - 90%; Power Clean & Jerk; Touch & Go
Set 1 - 3 reps
Set 2 - 3 reps
Set 3 - 3 reps
Set 4 - 3 reps
Set 5 - 3 reps

Metcon: 12 Minute EMOM
Even Min: 10 Push Press
Odd Min: Max Calorie Row

Tuesday
Strength: OT3M; Back Squat
Set 1 - 4 @ 80%
Set 2 - 4 @ 80%
Set 3 - 3 @ 85%
Set 4 - 3 @ 85%
Set 5 - 1 @ 90%

Metcon: OT3M; 5 Rounds
10 OH Reverse Lunges (75/55) (5R/5L)
8 Bar Facing Burpees
Max Rep C2b Pull Ups

Wednesday
Skill/Tech Review: HSPU & T2B
Metcon: For Time
800m Run
20 HSPU
30 T2B
40 Burpees
30 T2B
20 HSPU
800m Run

Thursday
Strength: Power Snatch x 2 @ 80% - 90%;7 Sets; OT2M

Metcon: 12 Minute EMOM
Even Min: 3 Power Snatch + 5 OHS (@ 50%)
Odd Min: 10 RKBS + 5 Box Jump Overs


Friday
Metcon: Partner UP & Complete 2 - 12 Minute AMRAP’s w/ 3 minutes rest b/t
(alternate after each movement - p1 push ups, p2 snatch , p1 Sit Ups)

12 Minute AMRAP
- 8 Push ups
- 10 DB Alternating Snatch (5R/5L)
- 12 Sit Ups

3 Minute Rest

12 Minute AMRAP
- 2 Muscle Ups (or 5 C2b Pull Ups or 5 Pull Ups)
- 10 Front Rack DB Squats
- 20 Double Unders



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