Feb
9

"The calm before the storm!"

6 x 1
1 Press  + 2 Push Press

3 Rounds:  (15:00)
10 HSPU (Rx is strict)
15 Pull Ups
10 Front Squats (95#/135#)
30 Sit Ups

Feb
8

"Enough already!"

Turkish Get Up
3 x 3 reps each side
*3 Presses each arm on the way UP in the 1/2 kneeling position.
*3 Snatches on the way DOWN in the 1/2 kneeling position.

3 Rounds:  (17:00)
Run 200 meters
60 Double Unders
30 KB Swings (35#/53#)
15 H-R Pushups

Feb
7

"Fight or flight!"

Every 1:30 x 5 sets:
High Hang Clean + Hang Clean + Clean

Every 1:30 x 5 sets:
Clean
Build to a heavy single.

3 Rounds:
1/2 Rope Climbs
5 Clusters (95#/135#)
9 Burpee-Toes-2-Bar
10/12 Ring Dips

Feb
6

"Ignite the fire!"

2 Rounds:
Row 500 meters
35 Wall Ball
20 Knees-2-Elbow

Then…

2 Rounds:
Run 400 meters
20 1-Arm KB Snatch -10L/10R (35#/53#)
15 Box Jump-Overs

Feb
5

"You’d never believe it!"

Halting Snatch Grip Deadlift
3-position (Just off Floor, Patellar, Power Position)
5 x 3
*2 second pause at each position

5 Rounds:  (15:00 cap)
8 Power Clean and Jerks (95#/135#)
12 Pull Ups
16 steps OH Lunges (25#/45#)

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