Monday Feb 20 -- Saturday Feb 25, 2023

No classes Monday Feb 20 - Box closed

Tuesday Feb 21

Part A

4 x 4 Front squats @ 85%

Part B

3 x 30sec Speed back squats 60% of front squat    
Rest 1min
0-3min    
50 front squats 135/95    
3- 4min   
10 burpees   
4-7min   
50/40 cal row  
7-8min   
10 burpees
8-11min    
50 BR reverse lunges 135/95

Wednesday Feb 22

Part A

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

Part B

15min to a heavy clean

Part C

21-15-9    
Cluster 105/75
Pull ups
DB Snatch-each arm 50/35

Thursday Feb 23

50-40-30-20-10  

DB Goblet Lunges 50/35   
Ab Mat sit ups      
Directly into 5 rounds  
200m row
200ft SA OH carry
50/35 (100ft/arm)    
Directly into 5 rounds    
1min wall sit    
15 GHD 

Friday Feb 24

Part A

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

Part B

15min to a heavy snatch

Part C

16min AMRAP  
16 Tall WBS 20/14   
 32 Pistols
16 Pull ups  
32 Burpees    
16 HSPU

Saturday Feb 25

Open WOD 23.2