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Feb 20-Feb 27

Updated: Feb 22, 2023

Monday

A. High Hang Snatch+Hang Snatch+Snatch+OHSx3

B. EMOM 15-Snatch, increase every 5 reps-last set should be heavier than last week!


3 rounds

20 HSPU (30 Push Ups)

20/15 Cal Row

5 Power Clean and Jerk@holy moly (if you do not want to go heavier, do 15 Clean and Jerks)

Rest 2 min after each round


Tuesday

A. Back Squatx3x2@75% x3x2@80% x3x2@85% x3x2@90% x3x2@90 or more

B. Front Foot Elevated Split Squatx10/legx4


4 rounds

60 Double Unders

15/12 cal Bike or equivalent

30 ALT DB Snatch

15 BBJO

Rest 90 sec after each set


Wednesday

A. Strict Pressx2x10@80-90%

B. Z Pressx8x4

C. Incline Skull Crushersx12x4


3 rounds

Run 600m

12 kb deadlifts

100 ft farmers carry

12 hang power clean@tough


Thursday

Make up Day


Friday

A. Clean Pull+High Hang Clean+Push Jerk+Jerkx3

B. Hang clean+Jerk-heavy single


open 23.2


Saturday

10 minutes

20 cal ski

20 cal row

10 minutes

60 du

24 single arm db clean and jerk

16 t2b

10 minutes

10 wall walks

20 db front squats


Sunday

emom 40

1-12/9 bike

2-10 power snatch

3-12/9 ski

4-2-3 rope climbs









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