Every minute on the minute for 8 min

• 4 Push jerk @ 60% of 1RM

Stop for 2 sec at the receiving position. Focus on good form over weight.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension or superman

hi hang clean 3x2-2 sec catch
jerk 3x2(8) climb(keep form)
clean- work up to heavy(8)

Metcon
otm 11
3 cleans 80% of your one rep max. Increase load throughout if form allows...then

amrap 7
burpees to a plate

Metcon-comp
otm 11
3 cleans 80% of your one rep max. Increase load throughout if form allows...then

amrap 7
7 hspu
14 du's

Finisher
60 abmat sit-ups
20 cuff iso per
hamstring stretch

Complete as many rounds as possible in 20 minutes:
10 Burbee box jump overs 61/50cm
20 Air squats
30 DUs

A.
Take 15 minutes to practice power clean and Jerk.
Build to today’s heavy single.

B.
Every minute, for 10 minutes:
2 x power clean + Jerk

B.
In teams of two, 10 min amrap:
10 x Push Press 60%/max
10 x Box Jumps (24/20″)

Every 2min for 18min
Minute 1-2, 7-8 & 13-14
- MU with pause at recieving and pause at full extension x 2-5 reps
(Or low ring MU progression + dip catch & extension x 3-4 reps)

Minute 3-4, 9-10 & 15-16
- Handstand walk x 10m
(Use partner assist or handstand wall runs if you don´t have handstand walk yet)

Minute 5-6, 11-12 & 17-18
- Strict T2B x 5-8 reps @ 3111

A.
Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:
Minute 1 – Back Squat x 6 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 30-40 seconds
Minute 4 – Dumbbell Row x 8 reps
(hold KBs/DBs in the top position for2 full second each rep)

B.
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
15 Thrusters

12 Days of Valentine

For time:

1 Clean & Jerk (70-80% of Max)
2 Wall Climbs
3 Box Jumps 75/61cm
4 x15m Shuttle Run
5 Bar Facing Burpees
6 KB Snatch 24/16kg
7 Pistols (alternating)
8 Toes-to-bar
9 Wall Ball
10 C2B Pullups
11 HSPU
12 Front Squats (Same weight as in C&J, from floor)

Note: After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 WC, then 1 C&J + 2WC + 3Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

AMRAP 6 min:
Hang Power Cleans 60/40kg
Burpees over bar

3-3, 6-6, 9-9, 12-12, etc...

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

followed by…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

B.
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Ground to Overhead
10 Overhead Squats
10 Burpees

Rest 3 minutes between sets,

A.
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps

*Use the same weight used on January 15th.

B.
Complete as many rounds and reps as possible in 6 minutes of:
30 Wall Ball Shots
30 Pull-Ups
30 Double-Unders