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)