A) EMOM x 15min
1: power clean + push jerk cluster 1.1.1.1
2: weighted or banded supinated weighted pull
3: 20-40 DUs or 45 se

B) 3 rounds not for time:
– Zercher carry down and back AHAP
– AMRAP perfect push-ups @ 1111
– Earthquake bar hold x 30-60 sec

Thursday 2/11
A) Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 1-3 minutes between sets. Be smart about the last set and use a spot. If it gets starts to get ugly or if you are unsure that you can complete another rep then cut the set. Have a coach spot you if you are unsure about your ability to bail if needed.

B) Every 5 min x 20-25 min (4-5 sets)
3 min AMRAP:
– 400 m run quickly
– Max reps of No Squat Man Makers in remaining time (35-55/15-30)
R2M

Man maker = row R + push-up + row L + power clean + push press

A) For times (against a running clock):
– Row 500/400 Meters
– 10 Power snatches (135/95, 115/75, 95/65, 75/45)
– 20 Toes to bar
When the clock reaches 8:00, complete the following…
– Row 500/400 Meters
– 15 CTB pull-ups
– 20 Shoulder to overhead (135/95, 115/75, 95/65, 75/45)
When the clock reaches 16:00, complete the following…
– Row 500/400 Meters
– 20 Box jump overs (24/20”)
– 20 Ring dips
When the clock reaches 24:00, complete the following…
– Row 500/400 Meters
– 25 Deadlifts (135/95, 115/75, 95/65, 75/45)
– 20 Burpees over the barbell

B) 3 rounds not for time:
– 1 lap single arm “bottoms up” KB waiter’s walk (down R/back L)
– 6-8 candlestick slow lowers (3-5 sec descent)

A) EMOM x 5 min:
Front Squat
– Set 1: 2 reps @ 65%
– Set 2: 2 reps @ 70%
– Set 3: 2 reps @ 75%
– Set 4: 1 rep @ 80%
– Set 5: 1 rep @ 85%
R60S, and then…
E2MOM x 10 min (5 sets):
– Front Squat x 1 rep @ 90%

B) For time:
– 15 hang squat cleans (155/105, 135/95, 115/75, 95/65, 75/45)
– 100 double unders (sub 3x singles)
– 12 hang squat cleans
– 75 double unders
– 9 hang squat cleans
– 50 double unders
– 6 hang squat cleans
– 25 double unders

A) E2MOM x 16 min (8 sets)
– 1 push jerk + 2 split jerk
*Build per set. Pause 1 sec in the catch of each jerk. Heavier than 2/4.

B) 10 min AMRAP @ open pace
– 12 KB swings (heavy)
– 9 push press (95/65)
– 6 tall box jumps – SD (30/24, 24/20”)

C) 3 rounds not for time:
– 10 supine hamstring medball curls @ 20X1
– 15-20 reverse snow angels

A) Every 2 minutes, for 6 minutes (3 sets):
– High Hang Snatch x 2 reps @ 70-80%
+
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 rep @ 75-85%
+
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 2 reps @ 85+%

B) 3 sets not for time:
– 1 floor length hand over hand sled pull AH&AFAP
– 6-8 DB rear elevated split squats R side @ 30X1
– 1 floor length hand over hand sled pull AH&AFAP
– 6-8 DB rear elevated split squats L side @ 30X1
– 6 alt. TGUP (3/side), heavy but sharp and efficient

A) E2MOM x 12 min (6 sets)
– 1 push press + 1 push jerk + 2 split jerk
*Build per set. Pause 1 sec in the catch of each jerk.

B) Every 5 minutes, for 15-20 minutes (3-4 sets) for times:
– 9 Shoulder to overhead (155/105, 135/95, 115/75. 95/65)
– 15 Burpees to Target 6″ Above Reach
– 21 Wallballs (20/14 lbs)

A) EMOM x 15 min
1: 3-4 Strict overhead press @ 2111
2: 4-6 Weighted or 6-10 banded supinated pull-ups
3: 20-40 DUs or 45 sec DU practice

B) Every 3 minutes, for 15 minutes (5 sets) for times of:
– 12/9 cal row
– 10 Deadlifts (225/155, 185/125, 155/105/ 135/95)
These should be sprints!