Monday 2/13/23 - fRIDAY 2/17/23

Monday
Back Squat

• 10 sets of 3, building

5 Rounds, not timed

• 5-10 Strict Pull Ups
• 15 Wall Balls (20/14, Rx+ 25/16)
• 10-12 Calorie Row

Tuesday
Partner Conditioning: 4 Rounds
P1: 750/600m Row
P2: AMRAP

• 10 Hang Dumbbell Snatches
• 15 Tuck Ups
• 20 Groiners

Wednesday
Bench Press

• 5-5-5-5-5

AMRAP 12

• 15 Mountain Jacks
• 10 Dumbbell Floor Press
• 5 Burpees

3 Attempts

• 30 seconds bike for calories

Thursday

1. 500/400m Row
2. 12 DB Step Overs (40/25lb) (24/20”)
3. 24 Power Clean (95/65lbs)
4. 12 DB Step Up Over
5. 30 Push Jerk (95/65lbs)
   
6. 12 DB Step Up Over
7. 24 Power Clean (95/65lbs)
8. 12 DB Step Up Over
9. 500/400m Row

Goal: 14-20 mins 

Friday
EMOM: 20

• Min 1: 5 High Box Jump (30/24”) + 5 Barbell Deadlift
• Min 2: 2 Squat Clean + 2 Push Jerk

Rx = 155/115lbs