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Day 4 Thursday 230216 OPEN 23.1 announcement day! 5:30pm Olympic Lifting    A. Damper setting pyramid  Find a stroke rate or RPM to hold over the course of the training 1:30 work 1:00 rest x 10, adjust the damper each round 10-8-6-4-2-4-6-8-10-athlete’s choice B. Yoga

Day 3 Wednesday 230215   A. AMRAP 5:00 27 DU/ 54 singles 24 alt DB snatches 40/25 21 air squats Rest 3:00 then B B. AMRAP 5:00 21 air squats 18 GHD or ab-mat sit-ups 15 hrpu Rest 3:00 then C C. AMRAP 5:00 15 hrpu 12 dual DB deadlifts 40/25 9 bjsd 24/20 Rest

Day 2 Tuesday 230214   A1. 6/6 goblet RFESS, rest TOM A2. 8/8 bent over DB row, rest TOM A3. 7/5/3 barbell bench press Rest to 4:00 back to A1 x 3 Rest 3:00 then B B. 1 set every 2:00 x 5 :20 bike sprint + 5 burpees AFAP

Day 1  Monday 230213   A. 1 set every 2:00 x 5 3 touch and go power cleans + 15 unbroken wallballs Build every set to a heavy 3 Rest 3:00 then B B. AMRAP 5:00 Distance row/bike/ski/run No rest immediately into C C. 10 rounds for time 12:00 cap 4 t2b 6 alt db

Day 7 Sunday 230212 RedShed Rest Day

Day 6 Saturday 230211   Coach’s Choice

Day 5 Friday 230210   Open Repeat 18.1 A. AMRAP 20:00 8 t2b 5/5 db hang clean and jerks 50/35 14/12 calorie row

Day 4 Thursday 230209 Olympic Lifting 5:30pm   Aerobic Intervals 1:00 work :30 rest 2:00 work 1:00 rest 3:00 work 1:30 rest 4:00 work 2:00 rest 5:00 work done

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