Month

February 2017

2/21/17

Time Cap 10 minutes 21-12-15-9 Snatches (45/65) BBJO V-ups Front Squat one rep max Strict press one rep max

2/20/17

Partner Warm up 2 rounds 52 push ups 52 wall balls 52 situps 52 slam balls light   Power Clean one rep mx

2/17/17

10x100m sprints rest 10 sec rest 1minute 7x200m run rest 20 sec 10×100 sprints rest 10 sec rest 1minute 800m run

2/15/17

Back Squat: (10@65% then 3@80%)x2   2 rounds 10 snatch (95/65) 15 lunges with bar (95/65) 8-12-8 ch 2 bar Pull ups KB Swings (53/70)

2/14/17

Dead lift 8×2 Across (85%) Jerk work up to heavy to 8×2 EMOM  4mins 2 Deadlifts (95%) 21-15-9 Strict HSPUS 200m run