2021-02-15

Monday- 

Snatch

EMOM for 12 min perform one snatch.

Start light at work to a heavy

Metcon

Accumulate 100 calories on bike or rower.

*Five burpees every minute starting at 0:00.

Tuesday-

Deadlift

Work to a single heavy

Metcon

For Time:

10 Clean and jerks

10 Burpee box jump overs

10 Clean and jerks

10 Burpee box jump overs

10 Clean and jerks

Wednesday-

Back Squat

Every 2 min for 16 min

Five squats increasing as able

Metcon

Angie

For Time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

Thursday-

Presses

EMOM 10

Single heavy push press

Metcon

Death by Thruster

First minute, one thruster

Second minute, two thrusters…

Continue til thrusters cannot be completed in the minute.

Friday-

Front Squat

Every 2 min for 12 min

5 Front Squats (Not super heavy, focus on form)

Metcon

12 Min AMRAP

15 T2B

10 Deadlift

5 Power Snatches

*Keep this very light.  Should be able to cycle snatches.