2021-02-08

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Monday-

Deadlift

Work to a heavy 5X5

Metcon

For time:

100 Air Squats

80 Push ups

60 KB Swings

40 Wall Balls

20 Pull Ups

Tuesday-

Back Squat

Work to a heavy 5X5 or heavy single

Metcon

10 Rounds

In 60sec

10 Power Cleans followed by max effort 

burpees in remaining time

Rest 30sec after each round

*Keep this light.  Power Cleans should be unbroken.

  Score is total burpees

Wednesday-

Presses

Work to a heavy 5X5 or heavy single

Or work on HSPU

Metcon

Every 5 minutes for 4 rounds

Max effort 500m row

*Record fastest and slowest efforts

Thursday-

Cleans

Work to a heavy 5X5 front squat/squat or power clean

Or a heavy single

Metcon

Fran

21-15-9

Thrusters (95/65)

Pull ups

Friday-

Bench Press

Work to a heavy 5X5 or a heavy single

Metcon

For time:

2 up to 20 DB Snatch (increasing by 2 each set)

25′ Walking Lunge w/DB between sets

*ie. 2 snatch, 25′ lunge, 4 snatch, 25′ lunge…

Finish with 25′ lunge