1. Metcon
For Time:
10-8-6-4-2
Squat Snatches, 115#
50 Double unders after every set.
Time 15:40
2. Clean and Jerk
3 sets of:
Squat Clean + Pause Squat + Jerk
(hold bottom pos for 3 seconds)
205#, across
215# squat clean
225# squat clean (FAIL)
1. Starting position
2. Maintain back angle
3. Move knees back, not around knees
4. No arm bend before hips
5. Full hip extension
6. Weight on heels, don't jump forward
7. Full squat, open hips
1. Metcon
3 RFT:
30 squat cleans, 95#
30 burpees
30 abmat situps
Time 23:35
2. Skills
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
*Once you fail, restart ladder at 1 and go again.
Total: 1,2,3,4,1,2,3,1,2,3,1,2,3,1,2
Active Recovery
Row 500m
10-9-8-7-6-5-4-3-2-1
Pull-ups (strict)
Pushups
Sit ups
Squats
Snatch grip DL triples
135#-155#-185#-205#-185#-155#
Snatch pulls, 3 position
185#-155#-135#
Row 500m
1. Metcon
2RFT:
12 OHS, 95#
12 Burpees
9 Power Snatches, 95#
9 Burpee Box Jumps, 20"
6 Squat Snatches, 95#
6 Burpee C2B
TIME 17:13
2. Big Clean Complex
3 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk
135# across
3. Strength
4 x 7 High Bar Back Squats
205#
215#
225#
235#
1. Metcon
AMRAP 15:
6 HSPU
12 KBS, 70#
200m Run
TOTAL: 5 rounds + 6 HSPU
2. Skills
10 x max unbroken C2B Pull-ups,
1 minute rest between.
TOTAL: 67 reps
3. Bounding
Max height Box Jump w/ 20# vest.
43" PR
Max height box jump
49" PR
Row intervals :15 on/:15 off x 15
Meters:
141-141-144-146-141
154-136-139-137-136
136-138-132-140-137
Total meters: 2392m
Bench Press 4 x 5
205#
Back Squat 4 x 5
205#-225#-235#-245#
Max Strict Pull-ups x 4
10-8-6-6
