Strength/Skill:

Power Clean + Push Jerk + Split Jerk

E2MOM 14 minutes

Set 1-3 @70%

Set 4-5 @75%

Set 6-7 @80%

*Percentage based on 1RM C&J

WOD:

3 RFT

400m run

A) Halt Clean (pause at knee for 3 seconds) 7 reps @ 70% Plus 5#. While paused, note your position. Shins should be vertical, shoulders in front of the bar, hamstrings are tight, and lats are engaged.

Strength/Skill: In 15 minutes, establish a max 30 sec pillar (elbows) hold for weight

WOD: 7 minute AMRAP

7 C2B pullups

7 Burpees

Rest 2 minute

5 minute AMRAP

6 Dips

9 Box jumps 24”/20”

A) 15 min to establish a heavy single snatch

B) CF Metcon

C) 2 x 250m row all out.

In teams of 2

For time

50 Power cleans 135/95

400m Run

40 Front squats

400m Run

30 S2O

400m Run

Time cap: 30 minutes

* Partner work/rest 1:1

A) CF Metcon; grab a teammate, and call out another team. Try to get some competition going.

B) Gymnastics Complex, 1 toes to bar, 1 bar muscle up 5min AMRAP, must hit both movements for it to count.

A) Back Squat; 3 sets of 5 @ 75% of 1RM +5#s from last week.

B) CF Metcon

C) 3 sets of max nose to wall handstand holds. 3minutes accumulated pillar hold (plank but on elbows).

Strength/Skill: EMOM 15 minutes

Min 1: 2 Muscle Ups*

Min 2: 4 strict HSPU

Min 3: 20 second L­Sit hold

WOD: 2 minute AMRAP

Thrusters 135/95

Rest 1 minute

3 minute AMRAP

Strength/Skill: Snatch Pull + Snatch

E2MOM 14 minutes

Set 1-­3 @70%

Set 4­-5 @75%

Set 6­-7 @80%

*Newbies keep it light, work on technique

*Athletes with squat mobility issues switch to power snatch