Strength: 10:00 EMOM 3 Snatch Grip Shoulder Press MetCon 15:00 AMRAP 4 Muscle Ups 17 Clean (135/85#) 19 Jerk (135/85#)
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Strength: 10:00 EMOM 4 Reps BW Bench Press MetCon 40 Kettle Bell Swings (55/35) 40 cal row 30 Burpees 30 cal row 20 Box Jump Overs (24/20) 20 cal row 10 Bench Press (185/115) 10 cal row 10 Bench Press (185/115) 20 cal row 20 Box Jump Overs (24/20) 30 cal row 30 Burpees 40 cal row 40 Kettle Bell Swings (55/35) Strength Class: OH Squat Box Squat 3-3-3-3-3 :03 Pause at bottom 20:00 EMOM 5 Reps Strict Pull Ups Odd Min’s 5 Ring Dips Even Minutes Strength: 10:00 EMOM 3 Reps Deadlift @ 75% [:02 up and :02 down. Focus on form! Pay attention to both the concentric and eccentric portions of the lift. Don't let the "slack" out of the bar] MetCon 3 rounds: 400m Run 10 Front Squats, 185/135 50 Double unders Strength Class: Clean and Jerk 10:00 EMOM : Power Clean + Hang Squat Clean + Push Jerk + Split Jerk 3. C2B Progression EMOMx7: 6 unbroken C2B "Mountain Woman" 10 Pull Ups 20 Hang Power Snatch (95/65#) 30 Power Clean (95/65#) 40 Burpees 50 V-Ups 60 KB Woodchopper (35/25#) 70 Mountain Climbers 80 Wall Slams (30/20#) 90 Double Unders 100 Sit Ups 90 Double Unders 80 Wall Slams (30/20#) 70 Mountain Climbers 60 KB Woodchopper (35/25#) 50 V-Ups 40 Burpees 30 Power Clean (95/65#) 20 Hang Power Snatch (95/65#) 10 Pull Ups Strength: 10:00 EMOM 3 Reps Jerk @ 75% MetCon 20:00 AMRAP 5 HSPU Each round alternate between: 50ft. Sled Push (185/135) & 6 Tire Flips Strength Class: High Hang Squat Clean, Low Hang Squat Clean , Full Squat Clean complex. Do not let go of the bar 10:00 HS Walk Work L- Sit Hold parellettes x3 L- Sit Hold Rings x3 Strength: 5:00 EMOM 10-8-6-4-2 reps – Strict Pull Ups (increase weight each min) MetCon 1: 6:00 AMRAP 5 Power Snatch (115/75) 4 Burpee 3 Pull Ups 21 Double Unders MetCon 2 12:00 AMRAP 34 Sit Ups 56m Zercher Lunge (110/70) Strength Class: OH Squat Box Squat 3-3-3-3-3- :03 Pause at bottom 20:00 EMOM 3 Reps BW Bench Press Odd Min’s 3 Ring Dips Even Minutes |
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