3 - 5 FEB Workout

Monday
Warm up
400 meter run
Then
Barbell warm up
Met-Con
21 bar facing burpees
21 Power clean and jerk 115/75
15 bar facing burpees
15 Power clean and jerk 115/75
9 bar facing burpees
9 Power clean and jerk 115/75
rest 5 min
15 bar facing burpees
15 Power clean and jerk 135/95
12 bar facing burpees
12 Power clean and jerk 135/95
9 bar facing burppes
9 Power clean and jerk 135/95
rest 5 min
12 bar facing burpees
12 Power clean and jerk 155/105
9 bar facing burpees
9 Power clean and jerk 155/105
6 bar facing burpees
6 Power clean and jerk 155/105

Tuesday
Warm up
Barbell warm up
Then
Clean and jerk breakdown
Strength
In 15 min find a heavy
2 squat clean and 1 Jerk
Met-con (35min cap)
5 sets
400 meter run
25 wall balls
400 meter run
25 T2B
** rest 4 min b/t sets

Wednesday
Warm up
5 rounds
10 Box step ups
10 PVC Pass throughs
10 PVC OHS
Met-con
4 sets
21 Box jump overs 24/20
15 Overhead squats 135/95
3 bar muscle ups
15 Overhead squats 135/95
21 box jump overs
**rest 5 min B/T sets