Strength + KB

Power Clean 30kgx5/ 35kgx5/ 40kg x5
Front Squat 40kgx8x5

On 12kg KB
Jerk 30(L) and 30(R) @ 5sec tempo
Clean 2min(L) and 2min(R)

Rest Day

C&J + Burpees WOD

1min Clean & Jerk 30kg
1min Burpees
1min rest
2mins C&J
2mins Burpees
1min Rest
3mins C&J
3mins Burpees
1min Rest
2mins C&J
2mins Burpees
1min Rest
1min C&J
1min Burpees

WOD

21-15-9
Snatch R 12kg KB
Snatch L 12kg KB
PushUps
In between; 50 DU
=> 11:32

DL+SQ+Hot FLow

Deadlift 60kg x 8 x 3
Back Squat 60kg x 8 x 3
Hot FLow/Yoga 45mins

Rest

Rest Days 16-20 Feb
21 Feb Bikram Yoga 90mins @ Kuta, Bali
Rest Days 22-23 Feb

WOD with Jenn

21-15-9
KB Swing 16kg
Mb. Clean 7kg
In between sets -> 1km cycle
=> 11:49

Strength + WOD

AM
Power Snatch 25kg x 5 x 3, 30kg x 5 x 1
Push Press 30kg x 5 x 5
Back Squat 70kg x 5 x 5
DB B/O Row 16kg x 5 x 5

PM
4rds
10 KB Snatch L / 10 KB Snatch R 12kg
10 OHSquat L / 10 OHSquat R 12kg
400m Run
=> 19:50

Partner WOD with Jenn

6rds
Partner A does 10 DU and 15 OHSwings 12kg,
Partner B runs as fast as possible to clock distance.
Hayati = 1270m
Jenn = 1200m
=> 18:15

WOD

10-8-6-4-2 Deadlift 60kg
10 Incline Pull Ups
=> 6:31

(Tired and lack of equipments.)

Strength+ Partner WOD with Patrick

Warm up (Superset)
Power Clean + Front Squat 35kg x 3 sets x 5 reps each
Back Squat 60kg x 8 x 3
Deadlift 60kg x 8 x 3

Then,

Partner A does 5 Dumbbell SNatch on each side and,
Partner B rows as fast as possible to clock distance.
Complete 10 sets each.

Pat on 24kg. (Furthest 175m. Shortest 90m)
Yours truly on 12kg. (Furthest 160m. Shortest 60m.)

Time=> 16:33

Rest Day

Wed 2nd Feb: Flu
Thurs-Fri: Rest

10-8-6-4-2 (each side) 12kg KB Snatch
In betwn:
10 Wallballs
30 DU
=> 15:06