Strength/Skill:

10 Front Squat @ 55% (as fast as possible) – think of this as an explosive drill with the speed element

-Then-

Every minute on the minute for 5 minutes perform 3 Front Squat @ 65%-70% 1RM Front Squat

-Then-

10 Front Squat @ 55% (as fast as possible) – think of this as an explosive drill with the speed element

Metcon:

6 sets (1 set every 6 minutes)
200m Run
-into-
3 rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
-into-
200m Run

Saturday Partner WOD!!

Teams of 2:

4 Rounds (each):

• 10 x DB Snatch (70/50)
• 15 x Box Jump-overs (step down)
• 3 x Wall Walks

4 Rounds:

• 50 Cal Bike Erg (split)
• 30y DB Lunge (1×50/35) (together)
• 60 x Double Unders

400m Run (together)

Strength/Skill:

4 Sets
20 Tempo Single Arm Incline Dumbbell Bench Press (10 each arm)
*Tempo is: 30X1

4 Sets:
15 Dumbbell Spider Curls @ RPE 7
-rest 0:30-
25 Banded Bicep Curls @RPE 7
-rest as needed b/t sets-

Metcon:

For Time
1000m Row
-rest 1 minute-
Max Bench Press (bodyweight)
-rest 1 minute-
*Keep going until 50 reps of Bench Press are completed

Strength/Skill:

3 Snatch Push Press @ 7/10 RPE
3 Snatch Push Press @ 7/10 RPE
3 Snatch Push Press @ 7.5/10 RPE
3 Snatch Push Press @ 8/10 RPE

Metcon:

Individual version:
40-20-10
Dumbbell Snatches (70/50)
Toes-to-bars

Strength/Skill:

1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE

*Pause Split Jerk: pause in split for 3 seconds.
**Don’t drop barbell in between reps or movements.

Metcon:

For Time
Partition all movements as desired.
300 yard Sandbag Carry (150/100)
300 yard Farmer Carry (2×100/70)
300 yard Sled Push (270/225)

Strength/Skill:

10 Front Squat @ 6/10 RPE

-Then-

Every minute on the minute for 5 minutes perform 3 Front Squat @ 65% 1RM Front Squat

-Then-

10 Front Squat @ 6.5-7/10 RPE

Metcon:

AMRAP 30 Minutes
2 Mile Run
AMRAP rounds of “Strict Chest to Bar Cindy” in the time remaining.

*Strict Chest to Bar Cindy:
5 Strict Chest to Bar Pull Ups
10 Push Ups
15 Air Squats

Strength/Skill:

Build to tough single Power Snatch.

*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.

Metcon: 15m AMRAP

• 5 x Push Jerk (115/75)
• 10 x DL
• 15 x Box Jump-overs

Cook’s Kitchen