Strength

Superset 4 Sets (Ascending Weight) of:

i) 6 Rack Pulls/5 Strict Chin Ups

ii) 6 Snatch Grip RDL/6 SA DB Tempo Bent Over Rows (Per Side)

iii) 6 Good Mornings/20 Hamstring Curls (Exercise Ball)

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MetCon

“Valentine’s Day”

In Teams of 2 Perform For Time:

40 Calories Assault Bike

21-15-9 of:

Power Snatch (55/75#)

Situps

40 Calories Assault Bike

21-15-9 of:

KB Swings (.5/1.5 Pood)

Box Hops (16/20″)

40 Calories Assault Bike

21-15-9 of:

Wall Balls (W: 9/14 M: 10’/20#)

Tuck Jumps

40 Calories Assault Bike

21-15-9 of:

Deadlifts (95/135#)

HR Pushups

 Lift

Power Clean & Split Jerk (Controlled/Tempo)

3×2 @ 60%

3×2 @ 70%

MetCon

5 Rounds For Time of:

1 Wall Walk

3 CTB Pullups

5 S2OH (65/95#)

7 BF Burpees

[15 Minute Time Cap]

Stretch

Coach Led

Strength

Front Squat 3×10 (Light)

MetCon

On Every 4th Minute For 4 Sets Complete:

500m Row

20 Plate GR2OH (25/45#)

Stretch

Coach Led

Strength

Block Bench Press 6×5 (Ascending)

MetCon

20 Minute AMRAP of:

40 Thrusters (Bar)

4 RMU

80 Double Unders

40 Thrusters (65/95#)

6 RMU

120 Double Unders

40 Thrusters (95/135#)

8 RMU

160 Double Unders

40 Thrusters (125/185#)

10 RMU

200 Double Unders

Etc…