Monday 2/3/20

Strength:
POWER CLEAN E2MOM
5X1 @ 70% + 10LBS
20 Second L-Sit Hold

WOD:
Competition:
For Time
21 Power Cleans (135/95)
200m Run
15 Power Cleans
400m Run
9 Power Cleans
800m Run

Performance:
For Time
21 Power Cleans (115/85)
200m Run
15 Power Cleans
400m Run
9 Power Cleans
800m Run

Fitness:
For Time
21 Power Cleans (95/65)
200m Run
15 Power Cleans
400m Run
9 Power Cleans
800m Run

Tuesday 2/4/20

Strength:

FRONT SQUATS
4X3@60% + 10lbs

WOD:
Competition:
“Mindy”
12 min
5 Pull ups
10 Push Ups
15 Lunges

Fitness:
“Mindy”
12 min
5 Ring Rows
10 Push Ups
15 Lunges

Wednesday 2/5/20

E WOD

Thursday 2/6/20

Strength:

POWER SNATCH
Build to 80% then drop then drop 5 lbs for 3×2

WOD:

Competition:
11 minutes.
DB DT (50/35)
While partner rows.
Switch Every Round

Performance:
11 minutes.
DB DT (35/20)
While partner rows.
Switch Every Round

Friday 2/7/20

Strength:
STRICT PRESS & BENT OVER ROWS
4×3+8 @50% + 5LBS of C+J


WOD:

Competition:
5 Rounds for Time
12 Power Snatches (50%)
10 HSPU
8 Box Jumps (30/24)

Performance:
5 Rounds for Time
12 Power Snatches (50%)
10 HSPU (Ab Mat)
8 Box Jumps (24/20)

Fitness:
5 Rounds for time
12 Power Snatches (50%)
10 STOH
8 Box Step Ups (24/20)