Friday 2/9

A.
Front Squat
5×3 Building to a heavy set

B.
5 RFT
400m Run
4 Tire Flips
8 Burpees
16 T2B

Masters
A.
Same

B.
5 RFT
200m Run
4 Tire Flips
8 Burpees
16 K2E

Thursday 2/8

A.
20 minutes to find your Snatch 1RM

B.
AMRAP 16
10 Power Snatch (95/65)
5 Squat Snatch (95/65)
200m Run
1 Rope Climb

Masters
A.
Same

B.
AMRAP 16
10 Power Snatch (65/45)
5 Squat Snatch (65/45)
200m Run
1 Rope Climb Attempt or 2 Rope Laydowns

 

Wednesday 2/7

A.
20 minutes to find your Snatch 1RM

B.
AMRAP 16
10 Power Snatch (95/65)
5 Squat Snatch (95/65)
200m Run
1 Rope Climb

Masters
A.
Same

B.
AMRAP 16
10 Power Snatch (65/45)
5 Squat Snatch (65/45)
200m Run
1 Rope Climb Attempt or 2 Rope Laydowns

 

Tuesday 2/6

A.
Back Squat
5-5-4-4-3-3
Building to a heavy set of 3

B.
FOR TIME
50 Ab-mat situps
50 KB Swings
50 OH Walking Lunges with plate (45/25)
50 Power Cleans
50 Air squats
800m Run

Masters
A.
Same

B.
FOR TIME
40 Ab-mat situps
40 KB Swings
40 OH Walking Lunges with plate (35/15)
40 Power Cleans
40 Air squats
400m Run