Strength

Allow 15 minutes for this portion and partner up (for spotting/equipment purposes)

DB floor press 10, 10, 10, 10 build to a heavy set of 10

Rest 60 – 90 s between sets and then. . .

A) Snatch, start at 95/65 and add 5 to 10# every minute until you fail. You have 3 strikes before you are out.

B) CF Metcon

C) 7min amrap: 3 c2b, 100m, run 6 c2b, 100m run, 9 c2b, 100m run etc (moderate pace,

not all out)

Teams of 3-4

5 minutes at each station, 2 minutes transition

1. 100 m car push (= 1)


2. 50 m wheelbarrow (ea 50 yds = 1 rep)


3. 40 m prowler push (=1)


4. 15 tire flips/20 sledge slams (= 1)

A) CF Metcon

B) 3min AMRAP of thrusters @ 135/95, then 2min AMRAP of thrusters at 95/65, the 2 sets of max pull ups in 90sec.

 

Strength

Front Squat 4, 4, 4, 4 take 15 minutes to build to your heaviest set of 4

Conditioning

AMRAP in 16 minutes
1 plate push

A) Complex; High Hang Snatch, Snatch, OHS – find heaviest of the day

B) CF Metcon

C) Annie; 50 – 40 – 30 – 20 -10 Double unders / Sit ups

Strength

Snatch Complex: 3 power snatches + 3 snatch pulls + 3 power snatches = 1 round, 5 rounds working up to the heaviest set possible