Feb 9-13 WK 6

Monday
Skill- KB work

Strength
Back Squat
EOMOTM 10 min
4-6 @ 70-80%

WOD
4 rnds 4 time

16 KB Swings 53/44
8 Burpee Box Jumps 24/20
4/4 Pistols

Tuesday
Kipping and/or Butterfly
T2B/Pull Ups/HSPU/Dips
10 minutes

WOD
14 min ARMAP
60 cal row
50 T2B                             S- K2E or Leg raises
40 Wall Balls 20/14
30 Cleans 135/95
20 C2B                             E- MU's     S- Banded or Jumping

Strength
Bench Press 5x3
BB Row 4x8

Wednesday
Strength
Deadlift EOMOTM 10 min
4-6 @ 70-80%

Skill
DU's & P. Snatches

E/RX
3 attempts to Est. AMAP in a row DU's

S- 5 min Est. AMAP singles in a row

WOD
10 minute ARMAP

30 DU's or 90 Singles
15 P. Snatches @ 75/55       S- H. Snatch Empty Bar

Thursday
Skill- Split Jerk off Rack
EOMOTM for 10 min
2-4 Jerks

Strength
Strict Press EOMOTM 10 min
4-6 @75+%

WOD
Down & Up the ladder 4 time
100 BW Squats
75 Sit Ups
50 Push Ups
25 Dips
25 C2B
50 Push Ups
75 Sit Ups
100 BW Squats

Friday
Skill- Box Jumps
EMOTM for 5 min 10 Box Jumps "try touch and go"

Strength
Build to Max Height Box Jump
S- Use Bumper plates from ground

WOD
50 Cal Row                                      S- Subtract 5 reps from everything
40 Wall Balls
30 Pull Ups
20 Clean & Jerk & 145/105             S- 95/55
10 Burpees
20 Clean & Jerk 135/95
30 Pull Ups
40 Wall Balls
50 Cal Row