Feb 4 - 8

Monday

Front Squat 5@75%, 3@85%, 1+@95%

accessory: 3x10 RDL @50-60%

WOD:

1+1 2+2...14+14, 15+15 Power Clean @ 135/95 over-bar burpee

Tuesday

WOD:

Partner 'Angie'

100 pullups 100 pushups 100 situps 100 air squats 1 partner shuttle sprinting 200m (25m down & back 4 times) while other is working on Angie

Wednesday

Strict Press 5@75%, 3@85%, 1+@95%

accessory: 3x10 banded bench press

WOD:

5 Rounds, on the 3 min:

22 KB Swing @53/35

14 burpee

Thursday

work up to a high box jump,

then:

box jump EMOM 12 Odd: 6-8x 24"+ (going for max height) Even: 12-14x lateral jumps 18"+ (quick turnover)

WOD:

For Time:

100 DU 50x Pullups 100 DU 50x HRPU 100 DU

Friday

Clean 3@70,80,90%

WOD:

For Time:

20 Deadlift @ 275/190 400m run 20 KB Swing @ 70/53 400m run 20 OHS @ 115/85 400m run 20 burpee 400m run 20 C2B pullups 400m run 20 Box Jumps @24/20 400m run 20 DB Squat Clean 45# 400m run