17.02.06

3 rounds:
400m row @ 80%
100m roll-off/roll-on
300m row @ 80%
100m roll-off/roll-on
200m row @ 80%
100m roll-off/roll-on
100m row @ 80%
100m roll-off
-Rest 3 min

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
A. 2 min AMRAP:
Power cleans (225/145)
-Into
2 min AMRAP:
Power cleans (245/165)
-Into
2 min AMRAP:
Power cleans (275/185)
-Into
2 min to find max power clean

B. EMOTM 20:
1st: 30s double-unders w/ Zeus rope
2nd: 30s assault bike @ high effort

C. 5 rounds:
5 deadlifts (275/185)
10 bar-facing burpees
-Into
5 rounds:
4 deadlifts (315/205)
10 bar-facing burpees
-Into
5 rounds:
3 deadlifts (365/225)
10 bar-facing burpees
*10 min cap.
+
(Rest as needed – 1 min easy bike intervals during rest)
+
5 min AMRAP:
Sled drag at consistent effort/moderate weight

17.02.04

3 sets:
2:30 row @ gradually escalating pace
2:30 row @ gradually decreasing pace
-Rest/walk 1 min
*Start at moderate pace and increase to “hard row” effort – faster than 2k pace
2:30 assault bike @ gradually escalating pace
2:30 assault bike @ gradually decreasing pace
-Rest/walk 1 min

PM: MAP, high %, mixed
A. EMOTM 9:
Mins 1-3: 3 tall snatches
Mins 4-6: 3 high hang squat snatches
Mins 7-9: 3 mid-thigh squat snatches
*Increase weight every 3 minutes. Prioritize speed and position over load lifted.

B. EMOTM 9:
Mins 1-3: 3 tall jerks
Mins 4-6: 3 jerk balances
Mins 7-9: 3 touch-and-go split jerks
*Increase weight every 3 minutes. Prioritize speed and position over load lifted.

C1. Rack pull lock-outs from above-the-knee
5×3; Tough but fast; Rest 30s
C2. Glute-ham raises
5×30-45s AMRAP; Rest 2-3 min

D1. Double KB overhead walking lunges
4×50’; Tough; Rest 30s
D2. Jumping switch lunges
4×45-60s AMRAP; Rest 30s
D3. Jump squats
4×45-60s AMRAP; Rest 2-3 min

E. 5 min AMRAP:
Prowler push (shoot for tough weight and as much steady movement as possible)

17.02.03

10 attempts:
NFL cone drill
+
(Rest 5-10 min)
+
5 rounds:
3 min assault bike @ 80%
2 min assault bike @ 75%
1 min assault bike @ 50% – roll into next set

PM: Oly, complex + DOHDL + Gym complex or Push/Pull muscle endurance + Grinder
18 min AMRAP:
15 box jumps (24″/20”)
12 shoulder-to-overhead (115/75)
9 toes-to-bar
+
(Rest 10-15 min – do 1 min assault bike intervals @ 50% during rest)
+
27-21-15-9:
Power snatches (75/55)
Row calories
+
(Into)
+
10 min assault bike @ Z1