2023-02-20

Monday

Every 5min x 5 Rounds

2 Strict Press + 3 Push Press + 4 Push Jerk (one weight for all 3 movements w/o putting the barbell down; increase weight every round)

12/9 Cals Bike

10 1-arm DB Row (10 L & 10 R)

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AMRAP 10

10 Deadlifts (185lb max)

10 Bar Facing Burpees

Tuesday

Every 2min x 7 Rounds

50DU + 2 Pause Front Sq (inc)

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4 rds

50’ DB Front Rack Walking Lunge

10 HSPU

10 C2B

Wednesday

10-8-6-4-2

Bench Press (inc)

DB Curls (inc – L+R=1)

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21 OHS, 21 Ring Dips, 3 Rope Climbs

15 OHS, 15 Ring Dips, 2 Rope Climbs

9 OHS, 9 Ring Dips, 1 Rope Climb

Thursday

5min EMOM

5/4/3/2/1 – Muscle Snatch (inc weight, decreasing reps)

5min EMOM

5/4/3/2/1 – Power Snatch (inc weight, decreasing reps)

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EMOM 20

1. 12/8 cal bike
2. 10 DB Hang Cleans
3. 12/8 cal row
4. 10 DB Thrusters
5. Rest

Friday

Open 23.2 – Enjoy the workout and a few brews after