Strength/Skill:

7 Sets (1 set every 1:30)
1 Power Snatch Above The Knee + 1 Power Snatch From the Floor @ 70-80% 1RM Power Snatch

Metcon:

AMRAP 7 Minutes
1000m Ski (OR Row)
In remaining time:
Max reps Strict Handstand Push Ups

-rest 5 minutes-

AMRAP 7 Minutes
1000m Ski (OR Row)
In remaining time:
Max reps Strict Ring Dips

-rest 5 minutes-

AMRAP 7 Minutes
1000m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (2×70/50)

Strength/Skill:

5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.

Metcon:

5 sets (1 set every 6 minutes)
1000m Bike Erg*
400m Run

*sets 1/3/5 = damper 4
*set 2 = damper 8
*set 4 = damper 10

Strength/Skill:

8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Build off feel. Keep a little in the tank.

Metcon:

For Time
15-12-9-6-3
Devil Press (2×50/35)
30-24-18-12-6
GHD Sit Ups

Saturday Partner WOD!!

Teams of 2: 10 Rounds

• 16 x Burpees
• 16 x DL (225/155)
• 16 x Box Jumps
• 200m Run (together)

Strength/Skill:

12 Snatch Push press @8/10 RPE
12 Snatch Push press @8/10 RPE
12 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:

2 Rounds:
25 Strict Supinated Pull Ups
50 Ring Push Ups (OR Dumbbell Push Ups)
75 V Ups

Strength/Skill:

5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.

Metcon:

AMRAP 20 Minutes
2000m Ski (OR Row)
-in remaining time-
AMRAP “Odd Dumbbell Linda”:
9-7-5-3-1
Deadlift (2×100/70)
Bench Press (2×70/50)
Squat Clean (2×50/35)

*After the 1s, go back to the 9s for descending reps again! Repeat until the 20 minutes is up.

**Barbell Rx’d Sub Options:
Deadlifts (225/155)
Bench Press (155/105)
Squat Clean (135/95)

Strength/Skill:

Build to a Heavy Single Front Squat for the day.
*NO MISSES!

Metcon:

2 sets
3 Rounds
3 Wall Walks
5 Box Jump with Step Down (30/24)
7 Toes to Bar
9 Wall Ball (20/14) (10/9)
35 Double Unders
-rest 5 minutes b/t sets-

Cash-out: do one more if you feel good!

Saturday Partner WOD!!

Teams of 2:

4 Rounds: Each

• 12 Cal Ski
• 6 x DB DL
• 6 x DB Hang Clean
• 6 x DB Front Squat

4 Rounds: Alternate

• 400m Run
• 12 x Burpee Box Jump-overs