Strength/Skill:

10 Snatch Push press @8/10 RPE
10 Snatch Push press @8/10 RPE
10 Snatch Push press @8/10 RPE
*Focus on strong lockout and pause at top showing good control.
**Goal is to use 100% of last week’s tough 10 for all 3 sets today.

Metcon:

5 sets (1 set every 3:00)
1:30 Ski moderate (OR Row)
10 Strict Pull-Up
15 Push Ups

-rest 3-5 minutes-

For Time:
75 Bench Press (185/125)**
*Every time you break perform 1 Legless Rope Climb (OR 10 Ring Rows)

-rest 3-5 minutes-

75 ring row with feet elevated and body parallel to the ground
*Every time you break complete: 10 strict dips (Ring OR Bar)

*Scored as other/text so that you can enter in all info that you want to be saved for reference.

Cook’s Kitchen

Strength/Skill:

8 minute EMOM
2 Touch’n go Power Snatch @ 60% of 1RM
-straight into-
2 Broad Jumps for distance (over speed)

Metcon:

1 Set
5 minute Ski
50 Banded Glute Bridge
5 minute Row
40 Yard Sandbag Carry (150/100)
5 minute Ski
50 Seated Banded Hamstring Curls
5 minute Row
40 yard Kettlebell Front Rack Carry (2×70/53)

Cash-out: If you’re feeling good, do another set!

Strength/Skill:

3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat

*Flow: Start standing with bar in front rack at :10, :20 and :30 perform 1 Front Squat.

Metcon:

AMRAP 10 Minutes @ 70% effort
5 Burpee Ring Muscle Ups
25 Crossover Singles
50ft Kettlebell Goblet Lunge (70/53)

-Rest 5 minutes-

AMRAP 10 Minutes @ 70% effort
15/12 Calorie Ski
15ft Handstand Walk
15 Kettlebell Swings (70/53)
15ft Handstand Walk

Saturday Partner WOD!!

Teams of 2: 25m AMRAP

• 10 x Wall Walks
• 20 x Power Cleans (155/105)
• 30 x Burpee Box Jump-overs
• 40 x T2B
• 50 x Cal Ski
• 100 x Double Unders

Strength/Skill:

3 Back Squat @ 80% 1 RM Back Squat
3 Back Squat @ 80% 1 RM Back Squat
3 Back Squat @ 85% 1 RM Back Squat
3 Back Squat @ 85% 1 RM Back Squat
3 Back Squat @ 85+% 1 RM Back Squat

Metcon:

2 Rounds
50 GHD Sit Ups
75 Wall balls (20/14) (10ft)

Strength/Skill:

3 Push Press + 3 Push Jerk @ 70% 1 RM Push Press
3 Push Press + 3 Push Jerk @ 72-75% 1 RM Push Press
3 Push Press + 3 Push Jerk @ 75-80% 1 RM Push Press

Metcon:

5-4-3-2-1-2-3-4-5
Wall Walks
*150ft Dumbbell Farmers Carry (2×70/50) after each set

Strength/Skill:

10 Minutes (one set every minute)
3 Low Hang Power Clean @60% 1RM Clean
*Touch and Go from below knee.
**Focusing on efficiency and speed.

Metcon:

3 Rounds
2 Rope Climbs (15ft)
10 Box Get Overs (48/40)
-rest 2:00-
2 Rounds
3 Rope Climbs (15ft)
15 Box Jump Overs (30/24)
-rest 2:00-
1 Round
6 Rope Climbs (15ft)
30 Box Jump Overs (24/20)