Category Archives: Uncategorized

Power Clean 3-3-3 2-2-2 1-1-1 Establish a heavy single for the day! MetCon 400 m run 75 air squats 50 DB snatch 50/35 (r) 25 burpees 50 DB snatch 50/35 (l) 75 air squats 400 m run 10 AM Teams: Movement 1: 400m run relays Movement 2: tire flips Movement 3: rowing for distance orContinue reading “0362”

Bench Press Establish 1 rep max MetCon 4 rounds 250 m run 18 kb swings 53/35 18 HSPUs

Front Squat 3-3-3-3-3-3 – for weight MetCon 7 min AMRAP 5 box Jumps 24/20 3 cleans 185/125

Strict Press Establish 1RM MetCon 15 front squats @BW or .75 BW 30/20 push-ups 3 rounds 12 min Cap

Deadlift Work up to 3×3@80% MetCon Run 800 m 15-12-9 Thrusters 95/65 Toes to bar Run 400 m 9-6-3 Muscle ups Squat snatch 95/65 For Time

1 Rep Max Back Squat MetCon 13 min AMRAP 40 pistols / air squats 30 DB snatch 50/35 20 Shoulder to overhead 115/75

Hang Cleans 2×2@60% 2×2@65% 2×2@70% 2×1@75% 2×1@80% MetCon 50 burpees 40 DB snatch 50/35 30 burpees 20 1 arm DB press 50/35 10 burpees For time 10 am 2 Rounds for time of: 50 Wallball Shots 20/14 5 Clean & Jerks 225/155 For time: 40 Pull-ups, strict 80 Push-ups 40 Pistols 21-15-9 reps for timeContinue reading “0356”

Back Squat 3×3@80% DB Bench Press 4×12 AHAP MetCon 4 rounds 21 wallballs 20/14 18 pullups 15 kb swings 53/35 12 HSPUs

Deadlift 1×10@60% 1×8@65% 1×6@70% 1×4@75% 3×3@80% MetCon 400 m run 20 push-ups 20 pullups 400 m run 15 HSPUs 15 CTB pullups 400 m run 10 strict HSPUs 10 bar muscle-ups 16 min Cap

Back Squat 4×4@70% Bench Press 10×3@70% MetCon 7 rounds 7 power snatch 115/75 7 front squats 115/75