Monday
Buy in – EA Warm up
A) Split Jerk – Build to heavy 1
B) Front Squat – Build to a heavy 1
Tuesday
Buy in – 2 Rounds
50 Plate Hops / 5 SA Db High Pulls / 5 SA Db Press / 5 Hang Power Clean and Pus Jerk
Metcon – 5 sets 1 every 4 minutes
60 Double Unders
10 Unbroken Clean and Jerks (95/65)
A) Back Squat – Build to a heavy double
Wednesday
Buy in – 2 Rounds
90 Sec Bike / 10 Inch Worm with Push up / 5 Worlds Greatest Stretch each side / 10 Pass Throughs
Mobility – Pain ball or peanut on erectors
Metcon – At 0:00
20/16 Calorie Bike
20 Burpees
20/16 Calorie Bike
At 8:00
20/16 Calorie Bike
15 Burpee to Bar (6in)
20/16 Calorie Bike
At 16:00
20/16 Calorie Bike
10 Burpee Box Jump Over (24/20)
20/16 Calorie Bike
A)3 Power Snatch @60% 1RM Power Snatch
2 Power Snatch @65% 1RM Power Snatch
1 Power Snatch @70% 1RM Power Snatch
3 Power Snatch @65% 1RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
*Rest as needed between sets.
Thursday
Buy in – 2 Rounds
1 min Row / 10 Glute Bridge / 10 Prone YTIs / 10 SA DB Press / 10 Muscle Clean + Tall Jerks
A) 2 Clean and Jerk @60% 1RM Clean and Jerk
2 Clean and Jerk @65% 1RM Clean and Jerk
1 Clean and Jerk @70% 1RM Clean and Jerk
2 Clean and Jerk @65% 1RM Clean and Jerk
2 Clean and Jerk @70% 1RM Clean and Jerk
1 Clean and Jerk @75% 1RM Clean and Jerk
1 Clean and Jerk @75% 1RM Clean and Jerk
1 Clean and Jerk @75% 1RM Clean and Jerk
*Rest as needed between sets.
B) 4 Sets
4 x (1 Double Dumbbell Bent Over Row + 1 Single Arm Row (right) + 1 Single Arm Row (Left)) @7-8/10 RPE
*Rest as needed in between sets.
Metcon – 4 Sets (1 set every 3 minutes)
15/12 Calorie Row (OR Ski)
12 Wall Ball (20/14)
9 Toes to Bar
February 22, 2026
