February 2023

Day 3 Wednesday 230208   A. 1 complex every 1:30 x 6 Deadlift + Power clean + Hang power clean + push/split jerk Rest 3:00 then B B. AMRAP 5:00  Burpee box jumps nte 24/20 Rest 3:00 then C C. AMRAP 10:00 80% effort 250m row :30 FLR or Handstand hold 15 thrusters 75/55

Day 2 Tuesday 230207   A. EMOM 10:00 50 du/ :45 attempts 10 goblet squats 24/16 B. EMOM 10:00 :30 unbroken KBS 24/16 10 oh lunges nte #45 plate C. EMOM 10:00 5 devils presses nte 50/35 :45 farmers carry with devil’s press weight

Day 1  Monday 230206   A1. 10 alt DB curls, rest tom then A2 A2. 10 dual DB strict press, rest tom then A3 A3. 5/5 reverse lunge to step up nte 24”  Rest to 4:00 then back to A1 x 3 Rest 3:00 then B B. For time capped at 15:00 Partition as desired

Day 7 Sunday 230205 RedShed Rest Day

Day 6 Saturday 230204 Coach’s Choice

Day 5 Friday 230203   A. EMOM 12:00 10 plate G2OH 5 plate counter balance squats 6 plate push ups Rest 5:00 then B B. AMRAP 12:00 variation of Open 14.2 10 ohs 95/65 10 c2b/ jumping c2b Increase reps by 2 every 2 rounds   L1: start with 6 reps L2: start with 8

Day 4 Thursday 230202 5:30pm Olympic Lifting   A. EMOM 24:00 15/12 cal sprint Recovery on same apparatus  3-10 reps skill of choice  Rest

Day 3 Wednesday 230201   A. AMRAP 30:00  Max distance* *1 set every 3:00 starting at 0:00 3 burpee box jump overs 24/20 3/3 single arm thrusters nte 50/35 6 alt db power snatch nte 50/35 (0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00, 24:00, 27:00)