Tuesday February 9th

AM Session

Warm up - 500m easy row warm up, couch stretch, spiderman stretch, squat hold, 2 rounds of: 5 single arm DB press (each arm) + 10 shoulder rolls + 10 light DB snatches (alternating) + 15 air squats

21-15-9

Calorie Row

Strict HSPU

*Rest 3 minutes

21-15-9

DB Snatch 75/55#

GHD Sit Up

*Rest 3 minutes

21-15-9

Calorie Row

Strict HSPU

*Rest 3 minutes

21-15-9

DB Snatch 75/55#

GHD Sit Up

PM Session

Warm up - couch stretch, pigeon stretch, 2 rounds of: worlds greatest stretch (3 reps each side) + 10 air squats + 10 cossack squats + ankle/stair stretch, then 10 power cleans w/barbell, 10 power cleans w/light weight + 5 burpee over bar, work up to weight and roll into workout…

5 Rounds (1:1)

6 Power Cleans 135-185 lbs

12 Bar Facing Burpees

In the next 20:00

-Work up to 1RM Power Clean and Jerk!