Friday 2/6

Fitness

Strength 

A1. Front squat 

5 reps x 4 sets 

A2. Elevated ring rows 

8 reps x 4 sets

A3. 1 minute hollow hold 

X 4 sets 

Wod

5 rounds with 3 minute rest after each of 

10 ring rows 

20 hr push ups 

30 abmat sit ups 

40 air squats 

Performance 

A. Squat clean and jerk 

3@75% , 3@80%, 3@85%, 3@90% all singles 

B1. Weighted elevated ring rows 

8 reps x 3 sets 

B2. 1 minute hollow hold 

X 3 sets 

Wod

8 minute cap for each

First 10 minutes 

"Elizabeth"

21-15-9

Power cleans (135/95)

Ring dips

Second 10 minutes 

100 wall balls 

Third 10 minutes 

2 rounds of ""Barbara (no rest between 2 rounds) 

20 pull ups

30 push ups

40 sit ups

50 air squats