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Friday February 13

General Warm Up Dynamic Warm Up Deadlift 5x5, last 3 at 75% For Time 1,000m Row 40 Lunges 30 T2B 20 Thrusters (95/65) 10 HSPU Cash Out: Pull Ups 4x5, Band Pulls 3x10, GHD Sit Ups 3x15

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Wednesday February 11

General Warm Up Snatch Progression Snatch Every 90 sec for 10 Rds Hang Snatch + Snatch Pull + Snatch AMRAP 3 (x3) 15 GTO (75/45) 30 DU Rest 1 min Cash Out: Split Squat 3x8, Good Morning 3x8, Hollow Body Rocks 3x10

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Tuesday February 10

General Warm Up Dynamic Warm Up Press 5x5, last 3 at 75% 40-30-20-10 Wallballs (20/14) 10-15-20-25 Pull Ups Cash Out: Dips 3x8, Band Lateral Raise 3x10

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