Monday Jan 30 - Saturday Feb 4, 2023

Monday Jan 30

Part A

15min rMU technique OR  
E3MOM x 5

set of unbroken ring MU- record score

Part B

15min HSPU technique E3MOM x 5
set of unbroken HSPU- record score

Part C

2 rounds    
5 Wall walks
40 DU's   
10 TTB    
40 DU's        
Rest 2min
Then   
20 Pull ups  
20 KB swings 1.5/1p   
20 Dips  
20 Box jumps 24/20

Tuesday Jan 31

Part A

4 x 4 Front squats @ 70%

Part B

3 x 30sec Speed back squats 60% of front squat    
Rest 1min

Part C

3 rounds    
12 Deadlifts 135/95  
12 cal row  
rest 1min  
2 rounds    
12 front squats 135/95   
12 KBS 2/1.5p
rest 1min         
1 round  
50 FR lunges 135/95

Wednesday Feb 1

Part A

Every 90sec for 6 rounds
1 hang squat clean + 1 squat clean
Increasing weekly-log load

Part B

8 EMOM
1- 8 HP clean @ 50% of todays max
2- 8 Push press 95/65

Part C

Open WOD 17.5  
10 Rounds  
9 Thrusters 95/65    
35 DU's

Thursday Feb 2

E4MOM x 5  

500m/400m row - try to keep the pace within 3 sec of your 1st
500m split each round   

Rest 4min then..  

3 rounds     
20 push ups   
20 air squats
20 ring rows
20 sit ups  
2 rope climbs

Friday Feb 3

Part A

Every 90sec for 6 rounds    
1 hang Squat snatch + Squat Snatch   
Increasing weekly- log load

Part B

5 x 3 OH Squats 2,4, x,1

Part C

5min EMOM    
8 Box jumps 24/20
4 Power clean 135/95    
Rest 3 min   
5min EMOM
10 wallballs 20/14       
4 Power snatch 115/75   
Rest 3 min   
4min EMOM    
40sec burpee over bar for max reps

Saturday Feb 4

Part A

10min Lat / Pec mobility
10min Ankle/ calf mobility

Part B

Pistol practice
10-1 ladder
Pistol squats / leg
Pull ups     
Complete 20 DU's between every round