Strength

Back squat

2×8 60%
2×6 65%
1×4 70%
1×4 75-80%

Metcon

20 – ЕМОМ
1= 10 DB Incline Bench 50/35
2= 12/10 Cal Echo
3 = 5 Wall Walks
4 = 15 GHD Sit Ups

Strength-
Power Snatch + Snatch
2+1 x 6
Build off of feel

Metcon
For Time
30-24-18-12-6
Cal Row/Ski
Lateral burpees over rower/barbell
Alt DB hang clean n jerk 50/35

Strength-

8 – EMOM
5 Push Press 75% 1RM

Metcon-

For Time
1000 M Row/ski
50 HSPU
50 V-Ups
200 DU
You can break up the reps and do in any order!!

Strength

Floor bench Press
5×5
3×3

Metcon

20 – ЕМОМ
1= 8 Close Grip Bench 155/105
2= 10 T2B
3= 40 DU
4= 12 CAL Echo Bike

Strength-

Low Hang Power Snatch + Snatch + OHS
1+1+1 x6
build from 60% of lightest movement

Metcon-

For Time
1 Round
12 WBS 20/14
12 Pull Ups
10 Snatch 95/65
Rest 2:00
2 Rounds of
10 WBS
14 C2B
5 Snatch 115/75
Rest 2:00
3 Rounds of
8 WBS
10 BMU
3 Snatch 135/ 95

Strength-

Every 1:30 x 6
5 Push Press loading from 65% of last week 3RM

Metcon

-For Time (20min CAP)

6 Wall Walks
8 Cal Ski
10 Thrusters 115/75
8 HSPU/ double Hand RPU
10 Cal Ski
12 Thrusters
10 HSPU
12 Cal Ski
14 Thrusters

Strength-

TNG Power Snatch
5/50 4/60 3/703/75 x2

Metcon-

5 – AMRAP
60 DU
15 DL 185/135
20 Pull Ups
Rest 2:00

5 – AMRAP
15 C2B
12 DL
45 DU
Rest 2:00

5 – AMRAP
10 DL
8 BMU
35 DU

NYE WORKOUT

AMRAP 30 min-with a partner:
20 Box Jump Step-downs
26 Cal Row/ski
20 Thrusters 95/65
26 Cal Ski/row
20 lateral Burpees
26 Cal echo Bike/ run