A) Tabata 4min: Hand stand hold, or HS walking, or overhead plate hold

B) Oly: 1RM Power Snatch, take 20 min to find your heaviest snatch for the day.

C) Metcon: 12min AMRAP; 5 power snatch (115/80), 10 OHS, 200m run

REST DAY

A) Strength: 20min cap: Strict chin up ladder; same as before, 1 drop, 2 drop, 3 drop, 4 etc until you fail, rest 3 min and go again, 4 total rounds

B) Metcon: 10min AMRAP; 3 rope climbs, 5 hspu, 10 burpees

A) CF S WOD

B) CF Metcon

C) Take about 10 minutes to build to a heavy 3 tap n go Power Snatch

A) Oly: Clean – complex; 2 hang cleans (squat cleans, no dropping for rep to count) Take 20

min to find your heaviest double for the day.

B) Metcon: 5 rounds for time: 10 box jumps (24/20), 15 russian swings (70/53), 30 double unders

Warm-Up: Bear crawl, forward roll down mat, bear crawl to end of turf, 10 squats, 10 inchworm, 10 mountain climbers, skip back to start

Skill: Kettlebell swing – focus on maintaining neutral spine throughout movement

A) CF S WOD – add Jerk to second rep

B) CF Metcon

A) Strength: 7rm Push Press

B) Metcon: 24min E12MOM (2rds);

12 Thrusters (100/70), 12 pull ups, 12 thrusters, 12 pull ups, 20sdhp (100/70)

Score: 7rm, slowest round time

A) CF S WOD

B) CF Metcon

C) 5 max time nose to wall HS holds