Strength:

Deadlift

15  x 1 

• New Lift Every 1:00
• 75% Across

Metcon:

For Time:

150 Double-Unders

50 Wallball (30/20-10/9)

40 Strict Handstand Push-Ups

30 Burpee Box Jump Overs (24″/20″)

20 Ring Muscle-Ups

150 Double-Unders

When the running clock reaches 20:00……

Strength:

Back Squat

[email protected]% 

[email protected]%

[email protected]%

[email protected]%

• New Set Every 2:00

Snatch Pull + Hang Power Snatch +Power  Snatch

5 x Complex

• New Set Every 2:00
• Progressive

Metcon:

4 Rounds

For Time:

21 Deadlifts (185/125)

21 Pull-Ups

Optional Additional Work

Skill Day:

Every 2 Minutes for 3 Total rounds (24 Minutes):

#1 24/18 Calorie Echo Bike

#2 75 Double Unders + 5 Toes to Rings + 3 Ring Muscle Ups + 5 Toes to RIngs

#3 300m Run

#4 15 …

Strength:

Behind the Neck Press in Split 

5 x 5

• New Set Every 2:00
• Progressive

Followed by…

Punch Through…

3 x 3

• New Set Every 1:30
• Progressive
• (Start with Bar In Front Rack in Split Position, Bring Front Foot Back

Handstand Practice:

10 Minutes

Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstacles and goals.

Skill:

For Max Reps

Strict Pull Ups x 1:00

(these do not need to …

Strength:

Front Squat

[email protected]% 

[email protected]%

[email protected]%

[email protected]%

[email protected]%

• New Set Every 2:00

High Hang Snatch + Snatch 

8 x Complex

75-80% Across

• Working on perfect mechanics at all phases in the lift.
• Full Squat Snatches

Halting Snatch Deadlift + Snatch …

Strength:

Deadlift

10 x 2 @ 70% 

New Set Every 1:00

• Double Overhand Grip. Let the barbell settle to a dead-stop before pulling the second lift. Put tension into the bar and then stand with the bar as quickly as

Strength:

Back Squat

• [email protected]%
• [email protected]%
• [email protected]%
• [email protected]% (or 5-15lbs heavier than last week)

Then…

Power Clean + Hang Power Clean + Split Jerk

• 5 x Complex
• New Set Every 2:00
• Progressive

Metcon:

3 Rounds

For Time:

21 Dual Dumbbell Thrusters …

Skills Day:

Every Minute on the Minute for 10 Minutes:

Minute 1: 3 Ring Muscle Ups

Minute 2: 12/9 Calorie Echo Bike

• -Rest 4 Minutes-

Every Minute on the Minute for 10 Minutes:

Minute 1: 5 Sandbag Cleans (150/100)

Minute …

Strength:

Behind the Neck Press in Split Position

5 x 5

• New Set Every 2:00
• Progressive
• (Build to Moderate 5 to Reinforce Split Position)

then…

Split Jerk 

8 x 2 

• New Set Every 2:00
• Progressive

Metcon:

4 Rounds

For Time:…