A) Strength: Back Squat 5 x 10 @65% of 3RM (go for speed)!!

E2MOM for 10 minutes

B) Teams of 2

Max feet on Versa Climber in 4 mins

rest 1 min

Max sledge slams in 4 mins

rest 1 min

Rest

A) Clean and Jerk; 12min e2mom @ 85% plus 10#

B) CF Metcon

C) 4min tabata; hollow hold, 4min tabata hs hold

A) Oly: Power Clean 3 x 3 @85% of 1RM, 3 x 2 @90%*

* If less than 3 months lifting experience continue with 5 x 3, adding 5+# per week or as able

*not tap n go; take your time and reset between reps; weight may be dropped

B) Metcon:

A) Push Jerk; 5 sets of 2 @ 80% + 5#

B) CF Metcon

C) Bar muscle ups; 3 sets of 5, rest 2min between sets

A) Strength: Deadlift 1 rep* E45s for 9 minutes. Use your 3rm weight. (do not drop, control the negative back down)

* If less than 3 months lifting experience use your 5 rm weight

B) Metcon:

A) Strength: Squat Clusters 3 x 4 – 7 reps* (read instructions and ask for clarification if any questions). 3 sets of 4-7 reps (weight must not be so heavy that you cannot get 4 or so light that you can get more than 7). It is a back squat

A) Back Squat; 90% + 10 to 15#, then 1 set of 5 @ 45# down

B) CF Metcon

C) 3rnft; 10 alternating pistols, 20’ hs walk

A) Strength: Press [warm up sets: 5@60% of 3rm, 5@70%] then 2@80%, 1@85%, 3 x 3@90% This is NOT a 3rm attempt today. All sets are based off a recent/reliable 3RM

B) Metcon

100 double unders

8 power clean & split jerks 155#/110#*

A) CF Metcon

B) Muscle up / HSPU ladder; 1 mu, 2 hspu, 2 mu, 4 hspu etc. repeat 3 to 4 times, and go strict on hspu if you can.