STRENGTH CONDITIONING E2M for 12min 5 Burpees + 3 Power Cleans @ 75% of 1RM METCON AMRAP 12 w/partner 2-4-6-8-10… ascending by 2’s Hang Power Clean (115/75) Box Jumps P1= 2+2 then P2= 2+2 and so on…

STRENGTH Back Squat @ 90% of 1RM 3WU-8-6-4+ (70-75-80%) METCON 4RFT w/partner Rounds 1 and 2 12-9-6 Squat Snatch (95/65) Pull Ups Rounds 3 and 4 12-9-6 Squat Clean (135/95) C2B

STRENGTH Floor Press 15min work up to heavy set of 5 METCON AMRAP 10 7 Pull Ups 7 Thrusters (95/65) 7 Box Jumps

STRENGTH 2 Position Clean (Hang Clean + Clean) 10min: 2 Position Clean up to 70-75% of 1RM 10min: establish 1RM Clean for the day METCON 3 Rounds for Reps 1min: Calorie Row 1min: KBS 1min: Plate Jump Burpees

SKILL CONDITIONING EMOM 12 ODD: 30 Double Unders EVEN: 10 T2B METCON EMOM 20 ODD: 10 RDL (95/65) 8 Hang Power Clean 6 S2O EVEN: 6 Air Squat 8 HRPU 10 SitUps

STRENGTH Back Squat WU to 75-80% of 1RM 8 x 2 @ 80-85% of 1RM METCON AMRAP 3 7-7-7 Power Cleans (155/105) Box Jumps Max Reps Lateral Burpees with remaining time AMRAP 3 5-5-5 Power Cleans (155/105) Box Jumps Max Reps Lateral Burpees with remaining time AMRAP 3 3-3-3 Power Cleans (155/105) Box Jumps Max Read more about Tuesday 1.24.17[…]

SKILL/STRENGTH Snatch Balance 3-3-3-3-3 (work up to 50-60% of 1RM Snatch) Hang Squat Snatch 15min to 1RM for the Day METCON 6 Alternating RFT w/partner (3 each) 15 Wall Ball 12 C2B Pull Ups 9 OHS (95/65)  

STRENGTH Clean Complex @ 80% E2M for 10min 2 Hang Power Clean + 1 Power Clean METCON For Time 800m Run 21 Burpees + 15 Goblet Squat + 9 Muscle Up 400m Run 15 Burpees + 9 Goblet Squat + 6 Muscle Up 400m Run 9 Burpees + 6 Goblet Squat + 3 Muscle Up

STRENGTH/SKILL EMOM12 Odd: 3 Deadlift @ 75-80% Even: 30 Double Unders METCON 21-15-9 Calorie Row KBS HRPU Situps

CONDITIONING 2RFT 15 Power Snatch (75/55) 15 WallBalls 15 Pull Ups METCON AMRAP 7 2-4-6-8-10… Alt. DB Snatch Box Jumps