Wednesday 22.02.2017

A: work up to a heavy sumo DL

B: Start a 12min clock: min 1-3 amrap 5 burpees, 3 (Sumo) DL 225/175lbs (or 65%of A), min 3-6 amrap 7 push ups, 3 (Sumo) DL, min 6-9 amrap 7 pull ups 3(Sumo) DL, min 9-12 amrap 5 burpees, 3 (Sumo) DL 

Tuesday 21.02.2017

A) 7 rounds increasing weight:

1 power snatch

1 OH squat

1 Hang power snatch

1 OH squat1 hang squat snatch

B) 5 rounds for time:

5 KB snatch right

5 left

5 long cycle (clean & Jerk) right, 5 left

10 KB sumo DL high pull

15 air squats. 24/16kg KB

Monday 20.02.2017

A: 4x10 OH lunge (10 Steps, go heavy)

B: AMRAP 7min: 7 plate burpees 45/25lbs, 7 box jumps, 2min rest, AMRAP 7min: 7 weighted sit ups 45/25lbs plate , 7 strict pull ups. No dropping of plates during Plate burpees, large classes split up