Thursday 02/01/2024

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Strength
Power Snatch
Every Minute (10:00)
5 Power Snatches  (+5lbs total from Wk 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WOD
"French Toast Bagel"
8 sets:
30-Second Max Dumbbell Bench (35s/25s)
30-Second Max Sit Ups
30-Second Rest

*Score: total bench reps as set 1 and total sit-ups as set 2.

Accessory
Mayhem Mini-Pump – Glutes
4 Rounds:

10 Weighted Hip Thrust @ moderate weight
10 GHD Hip Raise @ moderate weight

*Rest 1 minutes between rounds

Monday 01/29/2024

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Strength
Deadlift
5 Deadlifts x 5 sets @75% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
"Plain Bagel"
2 Rounds For Time:

At 0:00
45 Crossover Single Unders
15/12 Calorie Row

At 2:00
15/12 Calorie Row
45 Crossover Single Unders

At 4:00
15/12 Calorie Row
15 Box Jump Overs (24/20)

At 6:00
15 Box Jump Overs (24/20)
15/12 Calorie Row

Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.
*Score is total time of all sets