February 10 - 14

Monday

Deadlift 5-3-3-2-2-1-1-1 *singles should be 95+% of 1RM then 4 rounds 8 Bulgarian split squat (each leg)

WOD: 4 RFT 10 power clean @ 115/75 10 walking front rack lunge 50 double under 10 walking front rack lunge

Tuesday

pre wod  'Annie'
50-40-30-20-10 double under abmat situps

4 rounds, NFT 6-8 strict/weighted/banded pullup 10-12 HSPU 10-12 kipping Pullup 30' HS walk / shoulder taps

WOD: 5 RFT 15 T2B 15 wallball 15 box jump @24/20"

Wednesday

E2MOM (3 rounds) 3 hang power snatch then E2MOM (5 rounds) 3 snatch balance then E2MOM (4 rounds) 3 Hang squat Snatch

WOD: AMRAP 4 min (4 rounds, 2 min rest between) 2 burpees 2 snatch @ 95/65 4 burpees 4 snatch 6 burpees 6 snatch ....

Thursday

6 rounds (with full recovery) 16 top to top DB Bench 8 bent over barbell row

WOD: 8 min Tabata (alternating each round) A: DB S2OH @ 45/35 B: slam ball 40/30 3 min rest then 8 min Tabata (alternating) A: pullup B: KBS

Friday

E2MOM (3 rounds) 2 hang power clean 2 jerk then E2MOM (3 rounds) 2 power clean 2 jerk then E2MOM (5 rounds) 1 squat clean 1 jerk

WODL 20-15-10-5 thrusters @ 95/65 double under x2 deadlift @ 225/155 cal AB