2/22/2017 – Wednesday

Tier 1

A1) Shoulder Press 5×5

A2) DB Rows 3×10 each side

B) 3 Rounds For Time:
400m Run
30 KB Swings
15 Pushups

Tier 2

A1) Shoulder Press 5×5

A2) DB Rows 3×10 each side

B) 3 Rounds For Time:
400m Run
30 KB Swings 53/35
15 Pushups

Tier 3

A1) Shoulder Press 5×5

A2) DB Rows 3×10 each side

B) 3 Rounds For Time:
400m Run
30 KB Swings 70/53
15 Ring Dips

Competitor

A1) Shoulder Press 5×5

A2) DB Rows 3×10 each side

B) 3 Rounds For Time:
400m Run
30 KB Swings 70/53
15 Ring Dips

2/21/2017 – Tuesday

Tier 1

A) 5x (2 Hang Power Snatch + 1 Power Snatch)
*Start at 70% and work up

B) AMRAP 7
30 Single Unders
7 Power Snatches
7 Burpees Over Bar

Tier 2

A) 5x (2 Hang Snatch + 1 Snatch)
*Start at 70% and work up

B) AMRAP 7
30 Double Unders
7 Power Snatches 95/65
7 Burpees Over Bar

Tier 3

A) 5x (2 Hang Snatch + 1 Snatch)
*Start at 70% and work up

B) AMRAP 7
30 Double Unders
7 Power Snatches 115/75
7 Burpees Over Bar

Competitor

A) 5x (2 Hang Snatch + 1 Snatch)
*Start at 70% and work up

B) AMRAP 7
30 Double Unders
7 Power Snatches 135/95
7 Burpees Over Bar

Accessory

Strength –
7x (2 Clean Pulls + 5 RDL’s) @ 105% of 1RM Clean

Gymnastics/Metcon –
25-15-10
Calorie Bike
Strict HSPU

2/20/2017 – Monday

Tier 1

A) Backsquat 5×3
*Stay in the 85-90% range

A2) 3x 15 Hip Extensions or 20 Banded Good Mornings

B) For Time:
18-15-12
Front Squat
Hanging Knee Raise

Tier 2

A) Backsquat 5×3
*Stay in the 85-90% range

A2) 3x 15 Hip Extensions or 20 Banded Good Mornings

B) For Time:
18-15-12
Front Squat 115/75
Toes to Bar

Tier 3

A) Backsquat 5×3
*Stay in the 85-90% range

A2) 3x 15 Hip Extensions or 20 Banded Good Mornings

B) For Time:
18-15-12
Front Squat 135/95
Toes to Bar

Competitor

A) Backsquat 5×3
*Stay in the 85-90% range

A2) 3x 15 Hip Extensions or 20 Banded Good Mornings

B) For Time:
18-15-12
Front Squat 155/105
Toes to Bar

Accessory Work

Strength –
Glute Ham Raise 3x 12-15
Reverse Hyper 3x 12-15

Gymnastics/Metcon –
4 Rounds For Time:
5 Weighted Strict Pullups 25/15
5 Weighted Strict Dips 25/15
10m HS Walk

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