STRENGTH Power Snatch + Hang Squat Snatch 10min to 60% of 1RM Snatch 15min to 1RM METCON 3RFT 1 Round “Cindy” 1 Round “DT”

STRENGTH Deadlift @ 90% of 1RM 1WU-5-3-2-1-1-1-1+ 50-60-70-80-85-90-95% METCON 5RFT w/teams of 3 P1 – 15/12 Calorie Row P2 – Deadlift Hold (225/145) P3 – Recover You can only row when the deadlift bar is off the floor!

STRENGTH Back Squat @ 90% of 1RM 2wu-5-3-2-1-1-1-1+ 50-60-70-80-85-90-95% METCON For Time 800m Run 21 KBS 400m Run 15 KBS E80Lap 9 KBS

STRENGTH: Bench Press @ 90% of 1RM 1WU-5-3-2-1-1-1-1+ 50-60-70-80-85-90-95% METCON: AMRAP 12 w/partner 5 Deadlifts (185/125) 5 Burpee Box Jumps Alternating Rounds w/partner This week is your opportunity to see what strength gains you have achieved over the past 12 weeks and set new working 1RM. Ring that bell!!! Therefore the load and volume intensity Read more about Monday 7.25.16[…]

STRENGTH Power Snatch E2M for 20min est. 2RM for the day METCON For Time : 1 up to 10 Wall Balls Box Jumps  

STRENGTH Back Squat @ 82.5% of 90 3WU-3-3-3-3-3+ METCON For Time 21 Power Cleans (115/75) 21 Pull Ups 15 Hang Squat Clean (115/75) 15 C2B 9 Thrusters (115/75) 9 Bar Muscle Ups

STRENGTH Bench Press @ 82.5% of 90 3wu-3-3-3-3-3+ METCON AMRAP 10 w/partner 15/12 Calorie Row 10 HRPU

SKILL/STRENGTH AMRAP 20 (E2M = 10 sets) Clean Complex P.Clean+H.S.Clean+S.Clean work up to 80-85% of 1RM METCON 3RFT 400m Run 20 Plate Jump Burpees