Strength:

Back squat- 8x2 Start @65-70% and build to a heavy set for the day


Metcon:

12 min AMRAP

6 Hang Snatches (95/65#)

10 Back Rack Lunges

20 Sit Ups

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars

10 dumbbell hang clean and jerks (50/35#)

14/12-cal. row

Conditioning:
 

500m Row x 3

Rest 3 min between

Metcon:

For time

30 - 20 - 10

Push Presses (95/65#)

Box Jump Overs (24/20”)

Strength:

Bench Press- 3x6 @ 75%, 2x4 @80%

Metcon:

For time

10-1

Goblet Squats (60/44#)

Burpees Over the DB

10 goblet squats, 10 burpees, 9 goblet squats, 9 burpees, etc.

Strength:

10 min EMOM

3 Power Cleans + 2 Thrusters (135/85#)

Metcon:

4 RFT

15 Pull Ups

20 Deadlifts (205/135#)

Strength:

Split Jerk- 10x1 @ 75-80%


Metcon:

For time

40-30-20-10

Step Ups (53/35#)

Push Ups

Skill:

HSPU- 3 ME sets

Metcon:

For time

30 Wall Balls (20/14#)

21 Back Squats (115/75#)

20 Wall Balls

15 Back Squats

10 Wall Balls

9 Back Squats

Strength:

Snatch-  In 20 minutes, find a 1 RM

Metcon:

6 RFT

5 Cleans @ 65% 1 RM

10 Push Ups

12 Lateral Bar Hops

Muscle Up review

Or

Pull Ups- 3 ME sets

Metcon:

6 RFT

8 TTB

12 Goblet Squats (53/35#)

Strength:

Deadlift-  In 20 minutes, find a 1 RM

Metcon:

From 12/4/17

For time

16 min AMRAP

3 HSPU

6 Deadlifts (155/105#)

9 Box Jumps (24/20”)

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