Wod 1
16 Minutes
Ski 250
30 Partner wall balls
Run 200 TOGETHER
15 Power Cleans 155/105

Wod 2
10 Minutes
16 HSPU
24 Toes To bar
80 Doubles (or 120 singles)

Wod 3
4 Rounds for Time-18 minute cap
30 Cal Ski
4 Rope Climbs
30 single DB snatches 70/50


Score on wod 3 is cals+deadlifts+burpees

8am teams of 3
35 minutes amrap
50 cal row
50 cal ski
50 cal bike
**6 sled pushed in between movements. Down and back counts as ONE, you should each be going twice


9am
Warm-Up:
3 Sets: For Quality
1:00 Echo Bike
10 Hollow Rocks
10 V-Ups
15 Air Squats

Conditioning
For Time 35 Minute-ish cap
50 Hang Power Snatch 75/55lb, 34/25kg
100 Air Squats
50 Burpee Box STEP overs
100/80 Calorie Row
50 Shoulder to Overhead 75/55lb, 34/25kg
100 Doubles
50 hang power cleans 75/55
**barbell is meant to be very light, scale accordingly

Time Cap: 25 minutes

Happy Valentines Day. Hope you love this workout

Mobility and Body Heat (5 minutes)
2:00 Cardio Choice
—
:45 Elevated Prayer Stretch
:30/:30 Active Scorpion Stretch
:30/:30 Couch Stretch

General (4-6 minutes)
2 sets: For Quality
10 Alternating Box Step-Ups
8 Bradford Press with Lockout
6/6 Overhead Split Squats
6 Inchworm Push-Ups

Specific Barbell Prep (6-8 minutes)
1-2 Sets
3-5 Push Jerks Practicing Barbell Cycling with a smooth pattern from the overhead into the catch in the dip back to the punch and stand
—-
1-2 Sets
2 Tall Split Jerks
4 Behind the Neck Press in Split
Jerk Recovery
2 Split Jerks w/5 sec Pause in Catch
–
Then Build to 90% of Starting Load for the Split Jerk for the Day
—
Take Loads back off and bring barbells back to the floor and adjust to working loads for the Push Jerk + Box Jump Over Piece.

Part A) 0:00-10:00
For Time:
1-2-3-4-5-6-7-8-9-10
Push Jerk
Box Jump Overs
Barbell: 135/95lb, 61/43kg
Box Height : 24/20in

Part B) 10:00-20:00
Establish a 1RM Split Jerk (From the Rack)

___________________________
Level 2:
115/75lb, 52/34kg
Level 1:
75/55lb, 34/25kg
Box Step-Ups
______________________________________________________
Time Domain for Conditioning: 5-7 minutes
Time Cap: 10 minutes

Score for Part A) Time
Score for Part B) Load

Stimulus: Open Prep / Classic Couplet and Weightlifting
RPE: 9/10

Primary Objective: Complete the Push Jerk + Box Jump Over Couplet in under 8 minutes
Secondary Objective: Reach or exceed 90% of your 1RM Split Jerk

Coaching Notes, Workout Flow and Strategy:
This workout is split into two parts:
Part A (0:00-10:00): A for-time workout combining Push Jerks and Box Jump Overs in an ascending ladder format.
Part B (10:00-20:00): A 1RM Split Jerk test, focusing on maximum overhead strength and technique.
This structure prioritizes barbell cycling, explosive power, and conditioning in Part A before transitioning into a heavy lift under fatigue in Part B.
Focus to move smoothly and stay unbroken on the Push Jerks, while moving with purpose and rhythm on the Box Jump Overs. We will then look to rest, unload barbells and start them in the rack at the 10:00 mark with your first weight on the bar. Plan to make big jumps at first and then take your time, making small jumps with bigger rests towards the end of the 10 minutes.

General (8 minutes)
8:00 minutes: For Quality
20/20 Lateral Line Hops + Forward and Back Line Hops
8/8 Single Kettlebell Staggered Stance Romanian Deadlift
10 Russian Kettlebell Swings
10 Hollow Rocks
10 Alternating V-Ups

Specific Warm-Up (8-10 minutes)
3 Sets: For Quality
30 seconds Jump Rope Practice
8 Scapular Pull-Ups
8 Bar Kip Swings
15 second Tuck L-Hang
10 Barbell Romanian Deadlifts / Deadlifts with Light Load / Deadlifts @ Working Load

Primer (2 minutes)
25 Double Unders
5 Toe to Bar
4 Deadlifts
20 Double Unders
4 Toe to Bar
3 Deadlifts

Workout Time cap 22 minutes, goal 17-20
For Time
**if you havent recently done much volume with toes to bar scale way back
100 Double Unders
50 Toe to Bar
40 Deadlifts
100 Double Unders
30 Toe to Bar
20 Deadlifts
100 Double Unders
20 Toe to Bar
10 Deadlifts
Barbell Load: 185/125lb, 84/57kg

Level 2:
For Time
75 Double Unders
30 Toe to Bar
30 Deadlifts
75 Double Unders
20 Toe to Bar
20 Deadlifts
75 Double Unders
10 Toe to Bar
10 Deadlifts
Barbell Load: 155/105lb, 70/52kg

Level 1:
For Time
150 Single Unders
50 Abmat Sit-Ups
40 Kettlebell Deadlifts
150 Single Unders
30 Abmat Sit-Ups
20 Kettlebell Deadlifts
150 Single Unders
30 Abmat Sit-Ups
10 Kettlebell Deadlifts
Kettlebell @ 53/35lb, 24/16kg

Goals / Stimulus / Objectives

Score = Time
Time Domain: 17-21 minutes
Time Cap: 22 minutes

Stimulus: Chipper / Grip Stamina
RPE: 9/10
This is meant to be more of a tester style chipper with some big sets on the Toe to Bar into some mixed grip fatigue with some lighter Deadlifts and Double Unders.

Workout Strategy and Coaches Notes:
Double Unders (100 Reps per Round)
Goal: Maintain a steady rhythm and control your breathing.
Break Strategy: Ideally unbroken or 2 quick sets (e.g., 60-40 or 50-50) if needed.
Focus: Stay relaxed, minimize shoulder tension, and control your jump cadence.

Toes-to-Bar (50-30-20 Reps)
Goal: Manage grip fatigue with strategic breaking.
Break Strategy:
Early Rounds (50/30 Reps): Consider 5-8 sets (e.g., 10-10-10-10-10 or 8-8-7-7)
Later Rounds (20 Reps): Push for larger sets if possible
Focus:
Maintain a strong kip with engaged lats.
Avoid early grip failure—use efficient cycling and quick breaks.

Deadlifts (40-20-10 Reps, 185/125lb)
Goal: Controlled, consistent reps without excessive grip fatigue.
Break Strategy:
40 Reps: 4-5 sets (e.g., 10-10-8-6-6)
20 Reps: 2-3 sets (e.g., 10-6-4 or 8-7-5)
10 Reps: Unbroken if possible
Focus:
Maintain a neutral spine and engage hamstrings on the pull.
Use a smooth, controlled barbell descent to preserve grip and lower back.

2:00 Cardio Choice
Double Strength Day!
—
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps

Specific Barbell Prep and Primer (8-10 minutes)
With Empty Barbell
3 Hang Muscle Snatch
3 Snatch Grip Push-Press
3 Overhead Squat
3 Hang Power Snatch
3 Hang Squat Snatch
–
Add Loads so that the barbell is off the floor
–
2 Sets: With Light Loads
1 Pause Snatch (2 sec @ the Knee)
1 Slow Pull Snatch
1 Snatch
–
Build to Starting Weights

Weightlifting
Every 90 seconds x 10 Sets
1 Squat Snatch @ 70%+

Consistency & Technique: Use this session to dial in positioning, speed, and bar path under moderate load.
Build as Needed: Start at 70% and gradually increase if movement quality remains sharp.
Efficient Receiving Position: Catch the bar with control, stabilize, and stand up with confidence.

Back Squat
Every 3:00 minutes x 3 Sets
3 Reps @ 85-90%

Extra Instructions / Coaches Notes

Top Off the Tank: This session is designed to prepare for upcoming 10RM (next week) and 5RM (two weeks out).

Heavy Across: All sets should be at or above 85% to build confidence and strength before testing.Focus on Bracing & Speed: Maintain tight core engagement and controlled descent with a strong, explosive drive out of the bottom.