Week of 2/17/20-2/23/20

Monday:
3 Sets:
– Barbell Front Rack Stepups x 16 Reps
*rest 2 mins*

+

3 Rounds:
– 13 Back Squats (155/105)
– 500/400m Row
*10 min cap*

Tuesday:
Handstand Skill Work (12 mins):
L1) Handstand Hold x :25-:30, 4 sets
L2) Strict or Kipping HSPU x 6-10 reps, 4 sets
L3) “Buddy” HSW x :20-:30, 4 sets

+

15-12-9-6-3
– HSPU
– 40 Double Unders after each set (80 Single Unders)

Wednesday:
4 Sets:
AMRAP 3
– 10 DB Front Squats (50/35)
– 10/7 Cal Echo Bike Sprint
– 10 DB Push Press (50/35)
*rest 3 mins*

Thursday:
5 Sets:
– Hang Squat Snatch x 3 reps
*rest :90*

+

AMRAP 9:
– 6 Hang Squat Snatch (95/65)
– 9 Toes To Bar

Friday:
AMRAP 5:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
*rest 2 mins x 4 sets*

Saturday:
0:00-10:00
– Run 1 Mile

10:00-20:00
– Max Clean & Jerks (135/95)
*stop at the 15 min mark and rest until the 20 min mark

20:00-30:00
– Max Calories Partner Ski
*switch every :30*

Sunday:
CLOSED

Enjoy Your Weekend!