Monday:  February 17, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Pigeon/Banded Pigeon Pose, :90/side

2 Rounds
20 Russian KB Swings
20 Plank Plus
Then,
20 burpees AFAP

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

WOD(40:00 – 55:00):  Strict 15:00 Time Cap

Fitness
5 Rounds
200 m Row
10 DB Push Press
10 Ring Rows

Performance
5 Rounds
250 m Row
10 Push Press 115/75lbs
10 C2B Pullups

Option 2: 95/65lbs on the PP and regular pullups

Competition
5 Rounds
250 m Row
10 Push Press 135/95lbs
5 Bar MU

Optional Workouts of the Week

Option 1:
Open 13.4
AMRAP 7 – Climb the ladder
3 Clean & Jerks 135/95lbs
3 Toes 2 Bar
6 Clean & Jerks 135/95lbs
6 Toes 2 Bar
9 Clean & Jerks 135/95lbs
9 Toes 2 Bar
12/12, etc.

Option 2:
250 m Row
20 KB Swings
20 Burpees
20 KB Swings
250 m Row