February 5th – 11th

Monday

Back Squat 5-5-3-3-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.

50 Kettle Bell Swings 53/35 then,
21-15-9 reps, for time of:
Toes-to-bar
Box Jump, 24/20 in

Tuesday

Every 2 mins for 12 mins.
1 Hang Snatch + Snatch (Squat), pick load

5 rounds for time of:
Row, 200 m
6 Thrusters, 135/95 lbs
9 Lateral Burpee Over Barbells
12 Push-ups

Wednesday

Every 1 min for 7 mins.
1 Clean & Jerk, Start at 75% and build up.
Into..
Every 1 min for 10 mins.
2 Clean & Jerks,  Heaviest able 75% and up, focus on hitting each lift not total weight.

Complete as many rounds as possible in 2:30 of:
12 Deadlifts, 275/185 lbs
3 Wall Climbs
25 Wall Balls max rep Pull-ups Rest 1:30

Repeat this workout 4 times. Score is total pull ups.

Thursday

Strict Press 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

In 11 mins do:
10 Bear Crawls, 50 ft then in the remaining time,
AMRAP of:
3 Goblet Squats, 70/53 lbs
6 Toes-to-bars
9 Sumo Deadlift High-pulls, 70/53 lbs

Friday

Overhead Squat 3-3-3-3-3
Rest as needed between sets.

As many reps in 7 mins as you can of:
3 Thrusters, 100/65 lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups
12 Thrusters, 100/65 lbs
12 Chest-to-bar Pull-ups
15 Thrusters, 100/65 lbs
15 Chest-to-bar Pull-ups
18 Thrusters, 100/65 lbs
18 Chest-to-bar Pull-ups
21 Thrusters, 100/65 lbs
21 Chest-to-bar Pull-ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Saturday Partner WOD
Teams of 2

IN 30 Minutes
30-20-10

Front Squat 135/95
60-40-20
Box Jump 24/20

Into...
30-20-10
Squat Clean 135/95
60-40-20
KB Swing 53/35

In remaining time...
50 Deadlift 135/95
30 HandStand Push-Ups
1000m Row

Sunday

Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

21-15-9 reps, for time of:
Hang Power Clean, 75/55 lbs
Squat Clean Thruster
Lateral Bar Jump
Goblet Squat, 53/35 lbs