STRENGTH Power Clean 2WU-5-5-5-5+ @ 65% of 90 METCON With 18min running clock complete 6 rounds w/team 3 of: 15/10 cal row + max reps snatch (95/65) with remaining minute min1 – P1 score as many reps as possible min2 – P2 score as many reps as possible min3 – P3 score as many reps Read more about Tuesday 5.31.16[…]

SKILL/STRENGTH Clean Complex P. Clean + P. F. Squat + Squat Clean 10min to 60-70% 1RM Clean 10 min to 1RM for the day METCON AMRAP 12 w/partner 3 Squat Cleans (135/85) 3 Lateral Burpees alternating rounds w/partner  

STRENGTH Deadlift 1-2WU-5-3-2-1-1+ 50-60-65-70-75% of 90 METCON 5RFT 10 KBS (53/35) 20 Double Unders $OUT Ab Wheels 3 x max reps

STRENGTH Power Snatch 1QU-5-3-2-1-1+ 50-60-65-70-75% of 90% METCON 15min running clock complete 5 rounds of: Min 1 – AMCAP on Rower Min 2 – 10 P. Snatch (75/55) Min 3 – 10 T2B Score total calories

STRENGTH Back Squat 1WU-5-3-2-1-1+ 50-60-65-70-75% of 90 METCON 3RFT w/partner 30 Burpees 40 Pull Ups 50 Wall Balls

STRENGTH Bench Press 1WU-5-3-2-1-1+ 50-60-65-70-75% of 90% 1RM METCON 6 Alternating RFT w/partner 7-5-3 Power Clean (135/85) Box Jumps (24/20) Round 1: P1= 7-5-3 / P2= Rest Round 2: P1= Rest / P2= 7-5-3 $OUT Tabata = HRPU

STRENGTH Power Clean 2-3WU-3-3-3-3-3+ 67.5% of your 90% 1RM METCON 3RFT 10 Hang Power Clean + Jerk 20 Weighted SitUps 400m Run

SKILL/STRENGTH EMOM 12 Muscle Up/C2B/Pull Ups x 5 HSPU / Strict Press x 5 Start with hardest Pull Work to hardest Push METCON EMOM 15 w/team 3 15/12 Cal. Row + RE Deadlift (275/185) min 1: P1-works (P2&P3-rests) min 2: P2-works (P3&P1-rests) min 3: P3-works (P1&P2-rests) score total Deadlifts $OUT Tabata Burpees

STRENGTH Back Squat: 2-3WU-3-3-3-3-3+ 67.5% of 90% 1RM METCON 5RFT: 5 Bear Complex (115/75) 10 KBS (53/35) 5 T2B