A) Clean complex; Power clean, Cluster, Thruster (heaviest of the day)

B) CF Metcon

A) CF Metcon

B) Deadlift, heaviest single for the day.

Skill: Snatch + OHS

Warm up then take 5 sets to find your heaviest complex

Metcon: For time

Buy in: 400 m run

5 rounds

10 Alt KB Snatch 53/35

15 American Swings 53/35

20 Goblet Squats 53/35

A) Snatch; heaviest for the day, then drop 20# and do 2 sets of 2.

B) CF Metcon

C) 10 minute emom; 100m sprint on rower. Goal is 20sec or less ea round

Strength: Bench Press

3 x 3 @90% of your 3RM

Rest 3 min

Then: 1 x max reps @70% of 3 rm

Metcon: EMOM for 15 min (stagger if needed)

Min 1: 1 legless rope climb (sub regular, 3 rope up downs or 10 ring rows)

Warm Up: 3 rounds of 100m sprint, 30 second plank, 10 squats, 10 walking toe touches

Skill: Review Deadlift


WOD:
12-9-6-3
Deadlifts
Burpees

2 Rounds

GAME!!

Strength: Deadlift

14 min E2MOM 2 reps @ 78-80% (if you did last week’s DL add 5-10 lbs onto the heaviest) Do

not go above recommended weight

Metcon: 12-9-6-3 For time

A) Clean and jerk, 2 sets of 2 @ 80%, 2 sets of 2 @ 85%

B) CF Metcon

C) 3rnft 5 archer rocks, 10 hollow rocks, 15 push ups, 20 sit ups

Strength: Strict Press+ 2 Push Press

Take 10 min to find heaviest complex

Rest 2 min

Then max S20 @ final weight

Metcon: For score

6 min

10 Box Jumps 30/24

30 DU

Rest 2 min