A) Metcon: AMRAP in 10 minutes of 60 bar facing burpees, 30 OHS 120#/90#, 10 ring muscle ups

B) Strength: 5 x 5 OHS @ 60-62.5% E90s for 7:30 m

A) 2 Cleans and a Jerk; 2+1x 60%, 70%, 80%, then a find your heaviest single for the day. Two misses and you are done.

B) CF Metcon

A) Oly: 3 x 3 Hang Power Snatch – use moderate weight, 3 x 2 HPS (add 5- 10#), 3 x 1 HPS (add 5-10#)*

*For the sets of 3 and 2, no dumping btwn reps

B) Metcon: ISABEL 30 snatches for time 135#/95#*

*power snatch allowed

Warm up: 10 PVC pass-throughs, 10 lunges, 10-second bar hang, cartwheel, 5 one-legged side-to-side hops, each leg, 2 broad jumps, 50-meter run, 50-meter sprint

A) Strength: 5 x 5 Back Squat (+5-10 from 2/9) or ~80% E2:30M

B) Metcon: Buy in 400 m run; 4 rds of: 10 pull ups, 15 kb swings 53#/35#, 25 air squats; buy out 200 m run.

Cap: 13 minutes

A) Snatch complex, Snatch + Below knee Snatch; 1x 60%, 1x 65%, 1x 70%, 3x 75%

B) CF Metcon

C) 5 x max strict dips, try to beat your total from last week. (looking for over 20 reps, if you have to do extra sets without push ups), 10 push ups between sets

A) Strength: Deadlift 5 x 5 [add 5 to 15# from 2/11] or ~80-82.5%

B) Metcon: 4, 3 min AMRAP w/ 1 minute rest between; 5 275/185 deadlifts, 10 burpee box jumps 24”/20”, 20 du’s

Start the next AMRAP where you left off in the previous AMRAP

A) Complex: (Clean, Below knee hang Clean, above knee hang Clean, Jerk)

(3 cleans total + Jerk without dropping bar). Loading: 1x 60%, 1x 65%, 1x 70%, 3x 75%

B) CF Metcon

A) Back Squat 5 x 5 @ 75%

B) CF Metcon

C) Push press, 3 x 5 @ 75%