Monday 2/17/20

Strength:
POWER CLEAN E2MOM
5X1 @ 70% + 30LBS
20 Second L-Sit Hold

WOD:
Competition:
AMRAP 9
30 DU
1 Hang Squat Clean (135/95)
30 DU
2 Hang Squat Clean (135/95)
30 DU
3 Hang Squat Clean (135/95)
Increase by one rep every round

Performance:
AMRAP 9
20 DU
1 Hang Squat Clean (115/85)
20 DU
2 Hang Squat Clean (115/85)
20 DU
3 Hang Squat Clean (115/85)
Etc etc

Fitness:
AMRAP 9
30 Singles
1 Hang Squat Clean (95/65)
30 Singles
2 Hang Squat Clean (95/65)
30 Singles
3 Hang Squat Clean (95/65)
Etc etc

Tuesday 2/18/20

Strength:

FRONT SQUATS
4X3@60% + 30lbs

WOD:
Competition:
FOR TIME
1500M Row
1 Mile Run

Performance:
FOR TIME
1500M Row
1200m Run

Wednesday 2/19/20

E WOD

Thursday 2/20/20

Strength:

POWER SNATCH
Build to 80% + 15 then drop then drop 10 lbs for 3×2

WOD:

Competition:
7 Rounds for Time
7 Power Snatches (95/65)
7 OHS
7 C2B

Performance:
7 Rounds for Time
7 Power Snatches (75/55)
7 OHS
7 Pull Ups

Fitness:

7 Rounds for Time
7 Power Snatches (75/55)
7 OHS / Front Squats
7 Ring Rows

Friday 2/21/20

Strength:
STRICT PRESS & BENT OVER ROWS
4×3+8 @50% + 15LBS of C+J


WOD:

Competition:
13 Min AMRAP
20-10-5
DB Hang Clean & Jerk (50/35)
Box Jumps (24/20)

Every Round do 5 Burpees

Performance:
13 Min AMRAP
20-10-5
DB Hang Clean & Jerk (35/20)
Box Jumps (24/20)

Every Round do 5 Burpees

Fitness:
13 Min AMRAP
20-10-5
DB Hang Clean & Jerk (35/20)
Box Step Ups (24/20)

Every Round do 5 Burpees