Monday 13 February
Warming-up
3 RFQ:
Weightlifting – Clean and jerk
Every 2:30 min x 6
*Stay between 80-85% 1RM
Workout
AMRAP 12 min
*Continue adding 1 rep each round to each movement
*RX 1x 22.5 / 15 Kg
Tuesday 14 February
Warming-up
3 RFQ:
Weightlifting- power snatch
Workout
Every 2 min x 6 rounds:
*If you fail a round the workout is over
Wednesday 15 February
Warming-up
2 rounds:
Workout
For Time:
*Time cap: 15 min
Thursday 16 February
Warming-up
3 RFQ:
Weightlifting – Clean
Technique and build up to RX Weight for the workout
Buddy WOD: New York Minute
Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:
Friday 17 February
Open Workout 23.1
Saturday 18 February
Warming Up
4 RFQ:
Active Recovery
3 Rounds, each for time, of:
*Start every 10 min
Sunday 19 February
Warming-up
3 RFQ:
Skill work EMOM 20 min (alternating)
Snatch – technique
First build up to MAX 80% 1RM
*Rest as needed between sets
*No touch and go, but each rep with a nice set-up. The only goal is to make your best reps ever.