Monday: Feb 25th

A. EOMOM 12 min

Min 1: Hand stand march x20 (sub hand stand hold 30 sec)

Min 2: wall walks x4

Min 3: Ring pull ups x 8 (use false grip)

Min 4: 12 bench dips

 

B. 4 rounds for reps

3 min per round

400 meter run

Max rep Devil press (kick back, push up, devil press) 2x db’s 50/35

3 min rest between rounds.

Sunday: Feb 24

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

B.
Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-80%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2-second pause in the receiving position)

Saturday: Feb 23

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 300/250 Meter Row

Station 2 – 30 Kettlebell Swings 24/16

Station 3 – 20 Dumbbell Push Press 45/25

Station 4 – 15 toes to bar

Station 5 – Rest

Friday: Feb 22

A. shoulder press

5-5-5-5

B. Push press

3-3-3-3

C. Jerk

1-1-1-1