Strength: 12:00 EMOM Back Squat 3 Reps 0:00 – 3:59 @ 70% 2 Reps 4:00 – 7:59 @ 80% 1 Rep 8:00 – 12:00 @ 90% add 5-10#’s from 2 weeks ago MetCon 1: 7 min Amrap 3-6-9-12-15-18 . . . . Thrusters (95/65) 30 Double Unders Rest 3:00 MetCon 2: 2:00 Max Reps of OHS (95/65) Strength Class: Snatch Balance 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 65-70% 2 Reps 4:00 – 7:59 @ 75-80% 1 Rep 8:00 – 12:00 @ 85-90% Snatch Pull negatives 3-3-3-3-3 w/ :05 negative Max HSPU x 3
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Parner WOD With a partner row 10k. You may break it up however you would like. Strength Class Clean & Jerk: 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 65-70% 2 Reps 4:00 – 7:59 @ 75-80% 1 Rep 8:00 – 12:00 @ 85-90% Deficit Deadlift: 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 65-70% 2 Reps 4:00 – 7:59 @ 75-80% 1 Rep 8:00 – 12:00 @ 85-90% at same weight as C & J Strength: 12:00 EMOM Front Squat 3 Reps 0:00 – 3:59 @ 70% 2 Reps 4:00 – 7:59 @ 80% 1 Rep 8:00 – 12:00 @ 90% MetCon 1: 21 Jerks, 135/95 15 Power Cleans, 135/95 9 Power Snatches, 135/95 Rest 2:00 MetCon 2: 3:00 Max Reps of OHS immediately following the completion of MetCon 1 Strength Class: Snatch Balance 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 65-70% 2 Reps 4:00 – 7:59 @ 75-80% 1 Rep 8:00 – 12:00 @ 85-90% Snatch Pull negatives 3-3-3-3-3 w/ :05 negative Max HSPU x 3 “The Dirty Thirty” 30 Box Jumps, 30/24 30 C2B Pull ups 30 Kettlebell Swings, 2/1.5-pood 30 Front Rack Walking Lunge Steps, 135/95 30 Toes to Bar 30 Push Jerks, 155/105 30 Dead Lifts, 175/125 30 Wallballs, 30/20 30 Burpees 90 Double Unders Only 1 bar. Athlete is responsible for changing weights. Strength Class OH Squats: 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 65-70% 2 Reps 4:00 – 7:59 @ 75-80% 1 Rep 8:00 – 12:00 @ 85-90% Max Muscle Ups x 3 Max Wide Grip Strict Pull Up x 3 |
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