Feb 2-6 WK 5

Monday

Skill- Rowing
"Partner tag team row, switch every 250m"

Each partner complete 3 rnds of 250m row AFAP

Strength
Deadlift 15 min

E/RX- 3x6 @ 80+% then...

            2-2-2 "build to strong double"

S- EOMOTM 14 min 5 DL & 10 sec L-sit or hold

WOD
Complete AMRAP in 12 min

100 Wall Balls  20/14                        E-150 WB's, 90 DU's, 30 MU's
60 DU's                                              S- 75 WB's 12/8, 30 DU's, 10 Pull Ups
15 C2B Pull Ups

Tuesday

Skill- Split Jerk
EOMOTM 8 min 2-4 Split Jerks off rack

Strength
Strict Press 7x3
S- 6x6

WOD
10 min AMRAP

5 Hang Clean 135/85         E-175/125   S- 95/55
7 Bar Facing Burpees
10 Push Ups

Wednesday

Skill 1- Jump Rope/DU's  

5 rnds of 30 Jump Rope
10 KB Swings

Skill 2- Box Jumps & "touch & Go"

5 rnds of 5 Box Jumps
5 Goblet Squat
5 Sit Ups

WOD
JACKIE

1000 m Row                                S- 750 m, 30 thrusters, 20 Jumping Pull Ups
50 Thrusters empty barbell
30 Pull Ups          

Thursday

Skill- Shoulder to OH

Strength- Back Squat 15 min
6-6-6 then... 
2-2-2 "build to strong double"

S- EOMOTM 14 min 5 Squat + 5/5 Payloff Press

WOD
4 rnds 4 time

10 Shoulder to OH 115/75             E- 145/105   S- 65/45 & Sit Ups
20 T2B

Friday

Skill- Rope Climb & HSPU's/ holds

8 min practice

Strength
Bench Press 5x5 & 1-2x Rope Climb after each set


WOD
Modified Ferngie

5 min ARMRAP

5 C2B Pull Ups
5 Hand Release Push Ups
5 HSPU's
5 OH Squat 95/65

Rest 3 min

Then repeat what you completed above for time