WEEK OF 2/17/2020

MONDAY

Strength

Snatch and Clean & Jerk Prep

WOD

For time:
3 rounds:
10 Power Snatches (95/63)
20yd suicide on turf
rest 5 minutes
3 rounds:
10 Power Clean & Jerks (115/73)
20yd suicide on turf

TUESDAY

Strength

Every 90 seconds for 4 sets:
5 Strict Ring Dips —> 5 Strict Toes to Bar

WOD

Rx
5 rounds for time:
50 Double-Unders
12 Chest to Bar Pullups

R+
5 rounds for time:
50 Double-Unders
6 Bar Muscle-ups

WEDNESDAY

Strength

A. 8 x 20yd sprints on turf
B. Back Squat
Warm-up to WOD weight

WOD

For time:
Run 400m
21 Back Squats (155/103)
Run 400m
15 Back Squats (155/103)
Run 400m
9 Back Squats (155/103)

R+: 185/123

THURSDAY 

Strength

Hang Power Clean
Every 2 minutes perform 5 reps @ 70% for 5 sets

WOD

AMRAP in 8 minutes:
5 KB Swings (70/45)
5 Deficit Handstand Pushups or 5 Ring Pushups
10yd sled push (180/135)

FRIDAY

Strength

none today

WOD

7 rounds:
7/5 Calorie Row
7 Dumbbell Thrusters (50/35)
7 Burpees
Rest 2 minutes after each round.  Score is total time including the 2 minute rest periods.

SATURDAY

Your weekend fitness festival with Mike & Kari.