Strength

Deadlift
20 minutes to establish 1 RM

MetCon

13.3
150 wallballs
90 double unders
30 muscle ups
12 min AMRAP

Amanda feeling about how everybody felt after 13.3!

Strength

Push press
2×8@60%
3×6@70%
3×3@80%

MetCon

10 pistols
10 snatch grip deadlifts 95/135
5 rounds
100 situp buyout

Strength

3 pos snatch for technique not weight.

MetCon

A. Fran
21-15-9
Thrusters
Pull-ups

B. 3x400m run

Happy valentines day to everybody!

Strength

Front squat

3×7@65%
3×5@75%
3×3@85%
1×20@65%

MetCon

7 power snatch 95/65
21 wallballs
3 rounds

Strength

Push press

20 min to establish 1 RM

MetCon

5 HSPU
10 front squat 95/65
7 rounds for time

Good work to Kara and Daniel this am! Stellar lifts from both of them. Matt did work this pm as usual with a 385# DL and was right there on the 405#!

Strength

Deadlift

1×10@60%
1×8@65%
1×6@70%
1×5@75%
1×4@80%
1×3@85%
2×2@90%

MetCon

20 pistols
15 pull-ups
10 push-ups
10 min AMRAP

Strength

Squat Clean
2-2-2-2-1-1-1-1-1-1-1

MetCon

30 DL 95/65
16 kb snatches 53/26
20 DL 115/85
10 kb snatches
10 DL 135/105
6 kb snatches

Congrats to Lauren hitting 250 on backsquat today!

Strength

Backs squat
1×10@60%
1×8@65%
1×6@70%
7×3@75%

MetCon

10 power cleans 95/65
15 wallballs/thrusters 95/65
20 sit-ups
4 rounds

Strength

Jerk
2-2-2-2-1-1-1-1-1-1-1

MetCon

50 kb swings
10 cleans 135#
40 burpees
10 jerks 135#
30 sit-ups with kb l
10 clean and jerks 155#
For time

Partner wallball workout. 200 reps for time, ball cannot touch the ground.

Strength

Snatch
Touch and go triples
1-1-1-1-1-1-1-1-1-1

MetCon
8 hang cleans 65/95
12 pull-ups
16 push press 65/95
4 rounds