
Friday, 2/18
February 17, 2022
Programming Preview: Week of 2/21
February 20, 2022Warm Up
3 Rounds
6 PVC Dislocates
6 PVC Pause OHS
6 Plank to Squat
6 Jump Squats
Prep (8 Minutes)
1×5 High Hang Hi Pull+5 High Hang Power Snatch+10 Step Ups
1×5 Hang Hi Pull+5 Hang Power Snatch +3 Burpees
1×5 Snatch (light)+3 Burpee Box Jump Overs
3×5 Snatch working up (1st/2nd/3rd round weights)+:30 Row
Met Con
Every 8 Minutes, complete for time:
Row 36/30 Cals, 9-7-5 Snatch (95/65)/ Box Jump Overs
Row 30/25 Cals, 7-5-3 Snatch (115/80)/ Burpees
Row 24/20 Cals, 5-3-1 Snatch (135/95)/ BBJO
Row 18/15 Cals, 3-2-1 Snatch (165/115)/ BBJO
Score by total work time
Weight progressions:
45-65-75-95-115-135-155-165
35-45-55-65-80-95-105-115