Strength 

Back squat

2×7@65%

2×5@70%

2×4@75%

2×2@80%

MetCon

10 deadlifts 155/115

10 OTB burpees 

30 sit-ups 

9 min amrap

  

Strength 

Clean – from a hang position 

2×5@60%

2×5@65%

2×3-5@70%

2×3-5@75%

MetCon 

3 rounds 

250 m run 

50 double unders 

25 kb swings 53/35

   

 

Happy Easter guys! 

Strength 

Establish 1 RM clean 

MetCon 

15 pullups 

15 burpees 

40 double unders 

400 m run 

3 rounds 

  

Strength 

Back squat

2×10@60%

2×7@65%

3×5@70%

MetCon 

50 push-ups 

40 hang power cleans 95/65

30 burpees 

20 push jerks 95/65

10 pullups 

10 min amrap 

  

Strength 

Hang Snatch 

7@60%

7@65%

7@70%

Work singles up to 80%

MetCon

Power cleans 95/65

10-9-8-7-6…1

Toes to bar 

1-2-3-4-5-6-7…10

  

Strength 

Front squat 

1×10@60%

1×8@65%

3×5@70%

2×5@75%

MetCon

250 m run 

21 kbs 53/35

7 HR push-ups 

4 rounds 

Skill 

Kip practice

   

 

Finally done with the open! Great work to all who have completed it! You guys did awesome! 

 

To those who did today’s hero wod! Nice work as well! 

Get to training for next year! 

   

 

Strength 

Back squat testing day! 

1 RM in 20 min 

MetCon 

Pre open wod

10 hang cleans 105/75

20 sit-ups 

8 min amrap 

   

 

Strength 

Strict press

1×5@60%

1×5@65%

1×5@70%

1z3@75%

Push press 

1×10@60%

1x 8@65%

1×6@70%

3×2@75%

MetCon 

200 double under buy in 

21-15-9

Wallballs 20/14

Kb swing 53/35

  

Ton of PRs today! It was crazy fun! 

Strength 

1 RM deadlift

MetCon 

Cindy

5 pullups 

10 push-ups 

15 air squats 

Or 

Mary 

5 HSPUs 

10 pistols 

15 pullups 

20 min amrap