Programming 1/27- 1/31
Monday Time Cap: 30:00
For time:
9 Snatch (155/105) Rx
Row 2,000 meters Rx get first dibs, otherwise SDLHP w/ kb (1/.75 pood)
15 Snatch (155/105)
Row 1,000 meters
21 Snatch (155/105)
Row 500 meters
Tuesday Time Cap: 25:00
For time:
50 Back squat (95/75) push for Rx weight b/c it’s lighter
50 GHD Sit-ups anchor feet sit-ups w/ 10lb medball
50 Back squat (75/55)
50 Back extensions Good mornings (45/35)
50 Back squat (55/35)
50 GHD Sit-ups
Wednesday Time Cap: 35:00
Three rounds for time of:
10 Strict handstand push-ups
15 Strict ring dips band up
20 Strict push-ups
45 Strict pull-ups
Thursday Round Goal: 8-10 rounds
20 minute AMRAP of:
15 GHD Sit-ups Rx first dibs, otherwise anchor feet sit-ups w/ 10lb medball
21 Deadlift (135/95)
Friday Time Cap: 35:00
Five rounds for time of:
400m Run
21 Dumbbell Clean & Jerk (50/35)