 Olympic Lifting Work
10:00 EMOM 3 Reps Hang Squat Snatch at 2-5 lbs more than 2 weeks ago 10:00 EMOM 3 Reps Hang Squat Clean at 2-5 lbs more than 2 weeks ago ****FORM IS KING**** Metcon: 3 Rounds: 500m row 12 hang power cleans (155/105) 50 double unders
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 “Power Drill”
5 Rounds: 5 Handstand Pushups 10 Power Clean, 135/95 15 Burpees 20 Kettlebell Swings, 55/35 25 Wallball Shots, 20/14 3 Minute Rest Strength Class :05 Pause Back Squat 3-3-3-3-3 OH Squat, Snatch Balance, Squat Snatch Complex x5  Metcon:
Gymnastic Strength 3 Rounds: 85% of max reps HSPU Rest 2:00 85% of max reps Pull Ups Rest 2:00 Strength 2: 7:00 EMOM Weighted Step Ups 3 Reps each Leg Metcon: For time: 50 Calorie Row 40 Deadlifts, 155/105 30 Box Jumps, 24/20 20 Front Squats, 155/105  Strength:
10:00 EMOM 3 Reps Bench Press @ 75% MetCon 1: 400m Sprint Metcon 2: For time: 1 round of: 100m Farmers Walk 50 squats 25 push press, (95/65) Then, 2 rounds of: 60m Farmers Walk 30 squats 15 push press, (95/65) reps Then, 3 rounds of: 40m Farmers Walk 20 squats 10 push press, (95/65) Strength Class: Bent over Rows 8-8-8-8-8 Clean Pulls 3-3-3-3-3 Weighted Ring Dips 5-5-5-5-5  Strength:
20:00 EMOM Odd: 3 Reps Front Squat @ 80% Even: 3-10 Strict Ring Pull Ups MetCon: 4 rounds: 20 Alt. Dumbbell Snatches (60/35) 20 Burpees  Olympic Lifting Work
10:00 EMOM 3 Reps Hang Snatch @ 65% + 2-5# 10:00 EMOM 3 Reps Hang Clean @ 65% 2-5# ***FORM IS KING**** Metcon: 10 thrusters 135/95 50 double unders 8 thrusters 135/95 40 double unders 6 thrusters 135/95 30 double unders 4 thrusters 135/95 20 double unders 2 thrusters 135/95 10 double unders  Gymnastic Strength
3x Max Strict HSPU Rest 2:00 Max Strict Pull Up Strength 2: 7:00 EMOM Weighted Step Ups 3 Reps each Leg Metcon: 15:00 AMRAP 1 Deadlift (315/205) 1 Muscle Up 2.2, 3.3, 4.4, Etc Strength Class Bench Press 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 85% 2 Reps 4:00 – 7:59 @ 90% 1 Rep 8:00 – 12:00 @ 95% Bent over Rows 8-8-8-8-8 Ring Dips 3-3-3-3-3  Metcon:
1000m Run 90 Sit Ups 800m row 70 Double Unders 600 Rope Slams 50 Burpees 400m Pedal Bike 30 HSPU 200m Sled Push (135/90) 10 Muscle Ups  Strength:
10:00 EMOM 3 Jerk @ 75% MetCon 1: 10:00 Cap Athlete 1 Completes: 21 Jerks 15 Cleans 9 Snatch (125/75) *Axle Bar used for all reps* Athlete 2 Completes: 21 HSPU 15 C2B Pull Ups 9 Bar Muscle Ups Athlete 3 Completes: 21 Shuttle Sprints 15 Toes to bar 9m OH Lunges w/ Axle Bar (125/75) Metcon 2: 400m Sprint Strength Class: Deadlift 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 85% 2 Reps 4:00 – 7:59 @ 90% 1 Rep 8:00 – 12:00 @ 95% Weighted Box Jump 3-3-3-3-3  Strength:
20:00 EMOM Odd: 3 Reps Back Squat @ 80% Even: 3-10 Strict Ring Pull Ups MetCon: Team WOD 12:00 Cap 100 Wall balls over Squat Rack (20#) 100 Burpees over post 100 C2B Pull ups |
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