STRENGTH
Work to A Heavy Snatch
METCON
EVERY 2 MINS X 6
40 Double Unders
3 Snatch @ 75%
AFTER PARTY
1 Mile Run
STRENGTH
Deadlift 5x3 @70-75%
METCON
For Time
45 Sit-Ups
30 Cal Row
15 Power Clean and Jerks 155/105
30 Cal Row
45 Sit-Ups
“Zeus”
3 Rounds
30 Wallballs 20/14
30 Sumo DL High Pulls 75/55
30 Box Jumps 24/20”
30 Push Press
30 Cal Row
30 Push Ups
10 Body Weight Back Squats
Strength
Work to a Heavy 3 Rep Hang Clean
Metcon
Every 3 Mins x 5
6 Hang Cleans @ 60% of 3 Rep Weight
10 PIstols
60 Mountain Climbers
Partner
60 KBS 53/35
20 Ski Cal
50 KBS
25 Ski Cals
40 KBS
30 Ski Cals
30 KBS
35 Ski Cals
20 KBS
40 Ski Cals
10 KBS
50 Ski Cals
5 KBS
60 Ski Cals
Switch: 300 Meter Run
Strength
Work to a Heavy Box Squat
Metcon
4 Rounds
50 Double Unders
30 Plank DB Taps
20 DB Over Head Sit-ups
Strength
3 MIns Max Reps Deadlift @ 60%
Rest 4 Mins
3 Mins Max Reps Bench Press @ 60%
Metcon
20 Min AMRAP
5 Pull-ups
10 Burpees
15/12 Bike Cals
20 Air Squats
Strength
work to a heavy snatch
Metcon
For Time
42 Double DB Deadlifts
21 Hand Stand Push Ups
30 Double DB Deadlifts
15 HSPU
18 Double DB Deadlifts
9 HSPU
Strength
Bench Press 8x2 @ 80%
Metcon
Every MIn on the MIn for 20 Mins
Min 1: 20/15 Cal Row
Min 2: 6 Ring Dips
Min 3: 12 Box Jumps 24/20
Min 4: 6 Strict Pull ups
Strength
3x10 Bent Over KB Rows
3x12 Empty Bar Good Mornings
3x14 Empty Bar Bicep Curls
For Time: 50 Pull-ups (Score is highest number of unbroken reps and finish time)
Metcon
10 Rounds
100 Meter Run
10-1 Thrusters 95/65
Every 2 Mins x 4
4 Jerks 135/105
5 Front Squats
6 Power Cleans
rest 2 mins
Every 2 Mins x 4
10 Plate Push-ups
10 Plate G2OH 45/25
10 OH Plate Lunges
rest 2 mins
Every 2 Mins x 4
2 Bar Muscle Ups
50 Double Unders
Partner
For Time: 5K Ski Erg
Switch: 200 Meter Run, 10 Box Jumps 24/20”, 5 Burpees
Strength
Bench Press 6x3 @ 65-70%
Metcon
21-15-9-9-15-21
Row Calories
V-ups
Wall Balls 20/14
Strength
Work to a Heavy Snatch Balance
Metcon
12 MIn AMRAP
2 Hang Snatch/2 Snatch
6 T2B
10/8 Bike Calories
Strength
Work to a Heavy Front Squat
Metcon
15-12-9-6-3
Power Cleans 135/95
Burpee Box Jump Overs 24/20”
Metcon
250 Meter Row
20 Push ups
250 Meter Row
15 Push ups
250 Meter Row
10 Push ups
250 Meter Row
5 Push ups
250 Meter Row
5 V-ups
250 Meter Row
10 V-ups
250 Meter Row
15 V-ups
250 Meter Row
20 V-ups
After Party
Max Strict Chin-ups
Max Double DB Bicep Curls
Strength
Work to a Heavy Complex
Power Snatch/Over Head Squat
Metcon
10 Calorie Ski
5 Power Snatch 95/65
200 Meter Run
20 Calorie Ski
10 Power Snatch
200 Meter Run
30 Calorie Ski
15 Power Snatch
200 Meter Run
Strength
Deadlift 5x5 @ 60-65%
Metcon
4 Rounds
Short 1/2 lap Farmers Carry 50/35
12/8 Calorie Bike
10 DB Front Rack Walking Lunges
Strength
Push Press
10-10-8-8-4-4
*10 OH Sit-ups with a plate or med-ball between sets
Metcon
16 MIN AMRAP
4 HSPU
4 C2B
4 Pistols
50 Double Unders
*increase by 2 reps each round 6/6/6, 8/8/8, etc
Strength
Work To A Heavy Push Jerk
Metcon
4 Rounds
250 Meter Ski Erg
4 Power Snatch 105/75
250 Meter Row
4 Snatch