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 or calories

* number of people and coaches discretion will determine reps and sets!

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 time of:

Deadlift, 225/155

Double-unders (4x reps)

*Rest 5 minutes between workouts

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