Week Feb 6th

Tuesday
AM
5x
Row 60s @100%
rest 5 min

 PM
A. Hang Power Snatch
OTM EMOM 60% x 3 reps x2 min, 65x3x2 min, 70x3x 4 min (Stay high hang for as
long as possible)
B. Clean and Jerk
60%1+3, 70%x1+3x2, 80%x1+2x2; rest 2 min
C. Back Squat 60x3,
70x3, 80x3, 85%x2
D. Deadlift 70x5x6

+
for time:
20 CTB Pull Ups
run 400m
20 CTB Pull Ups
run 400m
20 CTB Pull Ups

Wednesday- Single Session
12 min AMRAP
300/250m row
3 S2OH (185/125)
6 Kb Swings 2 pood/1.5 pood
rest 5 min

12 min AMRAP
200m Run
2 Rope Climbs
4 HSPU
6 burpee

rest 5 min

12 min AMRAP
Assault .2 miles
6 front rack lunge
(185#) Fat Bar
4 Muscle Ups

rest 5 min

for time @85-90%:
Row 3k

Friday
AM
A. Snatch 60/2,
70/2, 80x2x4 E2M
B. Power
Clean+Thruster+Push Press EMOM 60 x 1+1+1s x2 min, 65x1+1+1x2 min, 70x1+1+1x 6
min
C. Pause Front
Squat(3 second at bottom)  60/3, 70/3,
75/3, 80x3x2
D1. One Arm Db Rows
10, 10, 10
D2. Ring Dips Strict
(Tempo 22x1) AMRAPx3

PM
Teams of 2. One
working at a time:
Row 3k
30 deadlifts  275/195 (Partner Holds while other works)
15 muscle-ups
Row 2K
20 deadlifts 315/215
(Partner Holds while other works)
10 muscle-ups
Row 1k
10 deadlifts 365/265
(Partner Holds while other works)
5 muscle ups
**1 person working
at a time

Saturday
AM
3 Sets NFT
Hand Stand Walk 100ft(50ft then turn)
Ring Ice Cream Makers x 10 reps
+
AMRAP in 18 minutes
15 Box Jumps 24"
12 Push Press 115/75
9 Toes to Bar

Rest 15 min

5 minutes @ max
effort
PS @ 95/65 x 7
double unders x 35

 Sunday
AM or whenever you have time:  Swim
Swim workout!
200 m warmup (or 2x100)
2x50 kick

2x:
4x100 swim :25-:30 rest
1 min rest
4x50 pull :20 rest
1 min rest
4x50 kick :20 rest
3 mins, repeat
(Do the 100's and 50's then repeat again)

4x50 underwater/swim
100 m cooldown
Total: 2200 m
2nd Session

• Clean(Full) 60/3,
70x3x2, 80x3x2 E2M
• Back Squat 60/4, 70x4x2, 75/4
• TNG Panda Pulls 4x5@85% of
1RM Snatch
+
for time:
Run 1 mile
50 pistols,
alternating
25 Hang snatch 155/105

+
NFT
50 banded good mornings
100 Kipping Pull Ups