A) Push Jerk; 5 sets of 2 @ 80% + 10# (80% of clean and jerk 1RM

B) CF Metcon

C) In sets of 10 each, 100 hollow rocks, 100 back extensions

A) Press: 3, 3, 3, 3 Start with 85% of your 3RM and build to a heavy 3 over the course of 4 sets

B) Metcon: 10 push ups, 30 sledgehammer strikes (ea counts as a rep), 10 dips*, 30 yd farmers carry db/kb AHAP

*rings for rx, parallel bar, boxes

A) Oly: Hang Power Snatch; take 8 minutes to build up to a heavy 2 and then 1 hps @75% of that 2rm every 30s for 5 mintes

B) Metcon: 7 Russian swings 70#/53#, 21 double unders*, 20 yard bear crawl shuttle (10 yards down 10 yards back).

6 RFT

A) Power Snatch + High hang snatch (vertical chest, leg drive only) 6 sets @

65-70% of Full Snatch 1RM

B) CF Metcon

A) Strength: Front Squat 4 x 8 @70-75% of 3RM, rest no more than 2 mins between and

B) Metcon: 120 m sprint*, 5 GTO 185#/125#, 12 ball slams 35-50#/20-30# use the SAME weight for all 4 sets

A) Clean and Jerk; 12min e2mom @85% (deloading, week 1 #s)

B) CF Metcon

C) 3rnft; 6 candlestick to pistol or tuck jump, 9 box jump overs (24/20)

5 swings 53#/35#

10 push ups

15 lunges

EMOM for 20 min and then. . .

1 mile run

for time

*if you fail to finish a round you may start over at the beginning of the next or sit that minute out.

A) Strength: Weighted Pull ups 2, 2, 2, 2, 2 RX

Scaling Strict pull ups 3 x max

Options 3-5 negatives or partner assisted

strict w/ bands 3 x max

Rogue bars 3 x max

B) Bench Press bw for dudes/80% for girls 40 reps