WORKOUT OF THE DAY
February 17th

Strength:
Thruster: Build to 1RM * Must squat clean into it

Conditioning:
Partners (2)
3RFT:
30 Hang squat cleans (135/95)
30 HSPU
15 MU

February 16th

Open Skill Work:
15mins

Conditioning:
20min EMOTM:
1) 10 Burpee box jump overs (24/20″)
2) 40 DU
3) 10 Front Squats (135/95#)
4) Rest

Accessory:
2RDS: 30 Band pull-a-parts
30 Scap Pushups

February 15th

Strength:
Every 2mins for 20mins (10 sets)
First 5 sets- Build to heavy 5 TNG Power Snatches
Second 5 sets- Build to heavy 3 TNG Power Cleans

Conditioning:
2RFT:
30 KBS (32/24kg)
30 Med ball cleans (20/14#)

February 14th

Gymnastics:
Pull-up Complex: 5×5 Strict pull-ups + 4 Kipping pull-ups + 3 C2B

Conditioning:
70 Cal Row
1:3 Work Rest
1,000m Row

Accessory:
Accumulate 100 Hollow Rocks in least amount of sets

February 13th

Strength:
FR Reverse Deficit Lunges: 6-6-6-6 (6 per side, not alternating)

Conditioning:
10min EMOTM:
1) 10 Deadlifts (225/155#)
2) 12 Burpees

Accessory: 60 Banded Good mornings AFAP

February 12th

Strength:
Push Jerk: Build to 1RM

Conditioning:
FT:
30-20-10 S2OH (135/95#)
60-40-20 DU
10-8-6 Box Jumps (30/24″)

Accessory: KB seated Strict press
15/15 + 30 sec lock out hold after last rep

February 10th

Strength:
Front Squat + Jerk: 5x 3FS+1jerk @75% of 1RM C&J

Conditioning:
Partners (2)
FT:
100 FR Lunges (135/95#)
*with EMOTM 8 Hang power cleans

February 9th

Conditioning:
16min EMOTM:
1) 20/16 Cal row
2) 15 Box jumps (20/14″)
3) 15 Wallballs (20/14#)
4) Rest

Rest 4mins

16min EMOTM:
1) 15/12 Cal row
2) 10 Box jump overs (24/20″)
3) 15 Wallballs (20/14#)
4) Rest

February 8th

Strength:
High Hang Snatch + Hang Snatch: Build to heavy set of the complex

Conditioning:
5RFT:
5 Hang Power snatches (135/95#)
50 DU
5 Thrusters

Accessory:
80 Band pull-a-parts, every time you break preform 10 Rear Delt Flys and 10 Scap Pushups

February 7th

Open Skill Work:
15mins

Conditioning:
20min AMRAP:
10 Deadlifts (255/185#)
3 MU
200m Run
Rest 1:30 after each round

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