Monday:  February 10, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Wrist Forearm Stretch and 1:00 Tricep/Lat Smash, 1:00/side

2 Rounds
15 Russian KB Swings
Row 250m

Strength(15:00 – 30:00)
Front Squat: Establish a 4RM Front Squat.

WOD(35:00 – 55:00)

Fitness
5 Cycles of:
AMRAP 2
15/10 Cal Row/Bike/Ski
10 DB Hang Power Cleans
Rest 2:00

Performance/
5 Cycles of:
AMRAP 2
20/16 Cal Row/Bike/Ski
10 Hang Power Cleans 135/95lbs
Rest 2:00

Option 2:  95/65lbs on the barbell

Competition
5 Cycles of:
AMRAP 2
20/16 Cal Row
10 Hang Power Cleans 165/110lbs
Rest 2:00

Optional Workouts of the Week

Option 1:
Open 13.5
In 4 Minutes Complete*:
3 Rounds of
15 Thrusters 100/65lbs
15 C2B Pullups

*If you complete 3 rounds in 4 minutes, your time extends to 8 minutes.  If you complete 6 total rounds in 8 minutes, your time extends to 12 minutes, etc.

Option 2:
5 Rounds
7 Hand Release Pushups
14 Situps
21 Air Squats