Strength –

Snatch
3 x 3 Squat Snatch @50%
3x 2 Squat Snatch @60%
2 x 1 Squat Snatch @70%

Metcon-

4 Sets of
4- AMRAP / 2:00 REST B/T Sets
12 Burpees
2 Rope Climb or 8 pull ups/chin ups
Max Cal Ski or Echo in Remaining Time
Score is total cals

Strength-

Front Squat
3 x 10/60%
Then,
4 x 3 Pause Front Squats @75%

Metcon-
For Time
21-15-9
Hang Squat Cleans 115/85
Strict HSPU
Box Jump Overs

Strength-

Every 2:00 x 5 (10:00)
3 Sets: 3 Squat Cleans + 1 Split Jerk @ 55% 1RM C/J
1 Sets: 2 Squat Cleans + 1 Split Jerk @65%
1 Sets 1 Squat Clean + 1 Split Jerk @ 75%

Metcon

Every 8:00 x 3 (24:00)
10 Front Squats 135/85# (115/65)
12 T2B (12 GHD)
6 S2OH 135#
8 C2B (Pull Ups or Inverted Rows)
6 Thrusters 135#
8 Bar MU or 8 1 arm devil press 50/35

Strength-

Power Snatch
Every 3:00 x 4
4/55 3/63 2/70 1/75

Metcon

5 Rounds of
15/12 Cal Row/ski
20/each Weighted Russian Twist 25# plate
20 DB Floor bench Press 50/35
Rest 2:00
Then, 1 Round of 20/15 Cal Row
25/each Russian Twist
25 DB Floor Press

Strength-

Deadlift
3/60 3/65 3/70 3/75

Metcon

Time Intervals
2:00 – 2:00 – 2:00 – 3:00
3 Power Clean & Jerk 155/110
15/12 Cal Row/Ski/Bike erg
Max T2B/ Ghdsu/ Abmat sit-ups

Rest 1:00 Between each set.

Strength

Front Squat
6/74 × 3
Rest 2:00 b/t
2A) Pause Front Squat
3/60 x 3
Metcon

For Time

4- 3- 2
Strict Cindy (5 pull ups, 10 push ups, 15 air squats)
6-5-4
Power clean 135/95

Strength-

Strict Press

10/65 8/70 6/75 x 3

Metcon-

15 – AMRAP

8 HSPU/ 16 HRPU

12 T2B/ 12 GHD

15 Push Press 95/65

20 V-Ups

Strength-

Deadlift
5/70 x 4

Metcon-

Time Intervals

2:00 – 2:00 – 2:00 – 3:00

5 Bar MU or 10 C2B

15/12 Cal Row/ski

Max OHS 95/65

Rest 1:00 Between each set.