Monday, feb 6

Weightlifting:.
Snatch 1x5 at 75% 1RM

Snatch 1x5 at 75% 1RM

Snatch 1x3 at 80% 1RM

Snatch 1x3 at 80% 1RM

Snatch 1x3 at 80% 1RM

Snatch 1x1 at 85% 1RM

Snatch 1x1 at 85% 1RM

Snatch 1x1 at 85% 1RM

Snatch 1x1 at 85% 1RM

Athlete Instructions

Complete as-

Every 2 mins for 4 mins do: 5 Snatches, 75% 1RM

-- then --

Every 1:30 for 4:30 do: 3 Snatches, 80% 1RM

-- then --

Every 1 min for 4 mins do: 1 Snatch, 85% 1RM

This session is not touch-and-go.

Have all your weights ready to go, this will help save time loading and maximize resting.

"Scarlet Begonias"

3x AMRAP 3 mins: Wall Walks, Burpee Box Jump Overs, and Toes-to-bars

For 3 cycles: AMRAP in 3 mins of:

3 Wall Walks

5 Burpee Box Jump Overs, 24/20 in

7 Toes-to-bars

Rest 2 mins between each cycle.

For each cycle restart the AMRAP.

Athlete Instructions

Goal: Average 2+ rounds per cycle

We are looking to keep the wall walks fast today and have those be the focus of cycling right back into the next rep rather than grinding through them. We should move right to the burpee box jump overs with the goal of staying low and close to the box. We will then jump up and tackle a quick set of 7 on toes-to-bar that should be done unbroken or in a quick 2 sets.

Primary objective: All out efforts

Secondary objective: Clean wall walks- it is too costly to get a no-rep on a workout of this nature

L2: 2 WW, 4 BBJO, 6 TTB

L1: 2 Scaled WW, 4 BB Step Ups, 6 Strict Knee Raises