A) Power Clean + 2 push press; find heaviest for the day

B) CF Metcon

C) 4 RFT; 15 cal AAB, 200m run

A) Strength: Deadlift; 4 sets of 5 reps @ 85-90% of 5RM, or 75 - 80% of 1RM

7min to build up to working weight then E3MOM x 4rds

B) Metcon: AMRAP 12min

6 Power Snatch

12 Box Jump

Skill: Kipping clinic 15 min
- Superman to Hollow on the bar (or off box if people cannot hang)
- Work on beat swings (do 3-5 then stop)
- Work on control of movement
- Try to gradually connect pull for KR, K2E, T2B or Pull up

A) Power Snatch + hang Snatch; 5 sets @ 85% of 1rm PS

B) CF Metcon

C) Deadlift; Heavy single

Strength: Strict Press
Work to a heavy 2 in 15 minutes
then rest 2 min
ONE SET MAX Push Press reps at 75% of your heaviest 2

WOD: 21 - 15 - 9
Wall Balls 20/14
Box Jumps 20/16
Burpees

A)    Strength: Front Squat Heavy single (20min)

B)    Metcon: For time

6-9- 12-9- 6

Burpee over bar

Front Squat (from the ground) (rx 155/105, rx+ 185/135)

]Time cap 15min

A) CF SWOD

B) CF Metcon

C) 4 RNFT; 10 dips, 15 hollow rocks

A) CF S-WOD

B) CF Metcon

C) Work on your 2017 goals; destroy weakness!

A) Metcon: Teams of 2

7min AMRAP

10 power cleans 115/80 rx - 135/95 rx+

20 push ups

Rest 5min

7min AMRAP

20 mb cleans (20/14)

Warm up:

Obstacle Course Race

Skill:

Wallball to height

WOD:

 

Team Relay - 3 Rounds

Box Push

5 Box Squats

Box Push

5 KB Swings