Monday 2/18

A.
Front Squat
4×4
Building to a Heavy Set

B.
4RFT
9 Hand Stand Push ups
5 Standing Long Jumps
15 OH Walking Lunges (45/25) use plates
6 Deadlifts (225/185)

Masters
A.
Same

B.
4RFT
9 Hand Stand Push ups
5 Standing Long Jumps
15 OH Walking Lunges (25/15) use plates
6 Deadlifts (95/65)

Friday 2/15

A.
Power Snatch
5-3-1-3-5
80% of your 1RM

B.
5RFT
12 DB/KB Squats (53/35)
20 AbMat sit-ups
12 DB/KB Push Press (53/35) 6 each arm

Masters
A.
Same

B.
5RFT
12 DB/KB Squats (35/26)
20 AbMat sit-ups
12 DB/KB Push Press (35/26) 6 each arm

Wednesday 2/13

A.
Snatch
5×4
60% of your 1RM

B.
AMRAP 24
100m Farmer’s Carry (53/35)
20 Walballs
20 KB Swings (53/35)
20 Cal Row

Masters
A.
Same

B.
AMRAP 24
100m Farmer’s Carry (35/26)
20 Walballs
20 KB Swings (35/26)
20 Cal Row