2-4rounds

10+10 Db seated press
10 GHD hip extension
40-60s D-ball hold

A.1) Snatch high pull + power snatch + snatch
1+1+1> 60%~10min

B.1) Snatch
60%×2 70%×2 80%×2(×2) 85%×2

C.1) Clean
60%×2 70%×2 80%×2(×3)

D.1) Jerk off rack
60%×2 70%×2 80%×2(×3)

E.1) Romanian deadlift
5×3 heavy

EMOM 12

1 minute : 1-3 BMU / 3-5 CTB / 4 -7 Kipping Pull-Ups
2 minute : 1-3 Wall walks
3 minute : 6 - 12 Pistols

5 Sets x Every 4:30

5-7 Reps Dumbbell Bench Press. Tempo 3 down, pause, 1 sec up
10-15 Bicep Curls w/ Barbell
10-15 Hollow, toes to post

PARTNER WORKOUT
IN TEAMS OF 2.

AMRAP x 30 MINUTES
60/50 Cal Bike/Row/Ski
50 Total Partner Lateral Ball Throw
40 Total Ball Goblet Alt. Reverse Lunges
30 Synchro Up-Downs

• Throws and Up-Downs are done together. Split work all other work as needed.
• Happy Valentine's Day!

PUSH PRESS, PUSH JERK, SPLIT JERK behind the neck
(60% of Push Press 1RM)(90sec rest)
Record max weight used.

3 rounds
6 barbell strict press behind neck
12 + 12 Bulgarian squat: quad focus

3 rounds
6 barbell narrow grip bench, legs up
10 banded hamstring

3 rounds
15 + 15 standing banded leg adduction
25 box dips

EMOM x 30 MINUTES
MIN 1&2 - Max Cardio Choice
MIN 3 - :45 Strict Pull-Ups or Ring Rows
MIN 4 - :45 Push-Ups or Incline Push-Ups
MIN 5 - :45 Lunges
MIN 6 - :45 Sit-Ups

• RPE 5, take an easy sweat today!
• Video: https://vimeo.com/907718658?share=copy

2-3rounds:

2-5 wall walk
20-50 DU / SU