 Squat Snatch work
16:00 E2MOM 2 Rounds of 4 reps @ 70% 2 Rounds of 3 reps @ 76% 2 Rounds of 2 reps @ 81% 2 Rounds of 1 Rep @ 86% MetCon: 600 Meter Run 21 Power Snatch (135/95) 600 Meter Run 21 Overhead Squats (135/95) 600 Meter Run 21 Hang Squat Snatch (135/95) #Flexyfriday 15:00 Leg/hip mobility
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 9:00 Aerobic Capacity Builder
Teams of 3: (or approx. :30 work/1:00 Rest) 30m Sled Push (185/135) Metcon Partner WOD: 20:00 AMRAP 100/70 Calorie Bike 80 Push Jerks (115/75) 100/70 Calorie Bike 60 push press (115/75) 100/70 Calorie Bike 40 shoulder press (115/75) 100/70 Calorie Bike  Metcon:
30:00 AMRAP 21 Calorie Row 15 Burpee Over Bar 9 Power Cleans (115/75) Rest 3:00 21 Calorie Row 15 Burpee Over Bar 9 Power Cleans (155/105) Rest 3:00 21 Calorie Row 15 Burpee Over Bar 9 Power Cleans (185/135) Rest 3:00 21 Calorie Row 15 Burpee Over Bar 9 Power Cleans (205/145) Rest 3:00 21 Calorie Row 15 Burpee Over Bar 9 Power Cleans (225/155) Rest 3:00 21 Calorie Row 15 Burpee Over Bar 9 Power Cleans (245/165) Rest 3:00 21 Calorie Row 15 Burpee Over Bar 9 Power Cleans (275/185)
 #MegaMonday
20:00 EMOM 1:00 Add 1 rep from last weeks for rounds 1 & 3 - Back Squat as fast as possible with proper technique 1:30 Rest 1:00 Add 1 rep than last weeks final round max for all 4 rounds – C2B Pull Ups 1:00 Rest Metcon: 21-15-9 Back Squat KB Swing (75/55) M: 185+ = 225 M: <184 = 185 F: 150+ = 155 F: <149 = 135  Squat Clean work
16:00 E2MOM 2 Rounds of 4 reps @ 70% 2 Rounds of 3 reps @ 76% 2 Rounds of 2 reps @ 81% 2 Rounds of 1 Rep @ 86% MetCon: 9:00 AMRAP 3 Power Cleans (185/125) 6 OH Lunges (185/125) #Flexyfriday 15:00 Leg/hip mobility  12:00 Aerobic Capacity Builder
Teams of 3 4 Rounds: 1:00 work/2:00 Rest Assault Bike. Try and Increase 2 RPM’s for the whole minute from 4 weeks ago. Do not sprint and glide. Metcon Tabata: (:20/:10 work/rest) HSPU Strict C2B Pull Ups DB Shoulder Press Ring Rows 1:00 Rest between movements  Metcon:
MCGHEE 30:00 AMRAP 5 Deadlift (275/185) 13 Push-ups 9 Box jumps, 24/20 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.  Skill:
12:00 Muscle Up Work Metcon: 12:00 AMRAP 8 Ring dips 12 barbell Overhead walking lunge, (95/65) 30 Double Unders #tightytuesday 12:00 Shoulder Mobility  “#MegaMonday”
20:00 EMOM 1:00 Add 1 rep from last weeks for all 4 rounds - Back Squat as fast as possible with proper technique 1:30 Rest 1:00 Attempt to maintain 1-2 less reps than last weeks final round max for all 4 rounds – C2B Pull Ups 1:00 Rest Metcon: 30 Pull Ups 30 Burpee Over Bar 30/20 Cal Assault Bike Bonus Midline 60m Max OH Yoke Carry |
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