Friday 2/12

Fitness-

A. Every 90 sec x 10 sets

1 Hang Squat Clean + 2 Front Squats + 1 Jerk (Push or split) @ 60 - 65% of max Front Squat

WOD

14 Min AMRAP

50 Cal Row

40 Knees to Elbow

30 Wall Balls (20/14)

20 Power Cleans (95/65)

10 Jumping Pull ups

Performance-

A. Every 90 sec x 10 sets

1 Squat Clean + 2 Front Squats + 1 Jerk

@ 65 - 70% max Front Squat

WOD

"14.4"

14 min AMRAP

60 Cal Row

50 TTB 

40 wall balls (20/14)

30 Power Cleans (135/95)

20 MU's (scale is 25 CTB pull ups)

Zone

A. Every 90 sec x 10 sets

10 KB Swings + 5 squat thrust box jumps 

WOD

14 min AMRAP

50 Cal Row

40 sit ups

30 Wall Balls

20 DB snatches

10 Ring rows