Strength-

Front Squats
Every 2:00 x 3
10 Front Squats @40-50%
Then,
3/65 3/75 3/80 3/82.5x 2

Metcon-

5 Sets/ 2:00 Rest B/T

25/20 Cal Ski/ Row, (Ski first, if skiers are taken move to row )
15 Hang Cl & Jerk 105/75
10 Bar Face Burpees

Strength-

10 – EMOM
1 Power Clean + 1 Push Press + 1 Thruster
4-6/RPE
Then ….
Every 2:00 x 6 (12:00)
1 Power Clean + 2 Squat Cleans + 1 Push Jerk
7-8/RPE

Metcon-

15 min-EMOM

1= 15/12 Cal Row/Ski

2= 10 T2B + 5 Front Squats 155/105

3= 60 DU (100 Singles)

Strength-

Back Squat

Every 3:00 x 3 (9:00)

10 Back Squats @40-50% 1RM

Same load as last week

Then,

Box Squats (make sure low enough)
Temp of 30X1

5×3
use same load as last week, focus on tempo!

Metcon-

Nasty Friday!!
For Time – 30min CAP
800 Meters Run
50 Burpees to 4inch plate
100 Walking Lunges (45/35lb plate)
1K Meter Row/Ski
30 Hand Release Push Ups
100 WBS 20/14

Strength-

Front Squats
Every 2:00 x 3
10 Front Squats @40-50%
Then,
3/62.5 3/72.5 3/77.5 3/80×2

Metcon-

30- ALT EMOM
Min 1: 5 Clean and Jerks 155/105
Min 2: 16 GHD Sit Ups
Min 3: 4 Wall Walks
Min 4: 16/12 Cal Bike
Min 5: REST

Strength-

10 – ЕМОМ

3 TnG Clean and Jerks

155/105 ( pick a weight that you can go unbroken)

Metcon-

Every 4:00 x 5

16/12 Cal Bike

16 T2B

50′ Wreck Bag or DB (Single) Walking Lunges 50/35

Strength-

Front Rack Reverse Lunges

8-10/reps each leg x 4

40-50% 1RM Back Squats

Metcon-

4 RFT (32 min CAP)

800M Run (2k/1600M C2 Bike)

15 floor DB Bench Press 70/50

15 Deadlifts 225/155

strength-

10 – ЕМОМ
1 Clean Pull + 1 Low Hang Squat Clean + 1 Push Press build in 6/10 RPE
Then ….
Every 2:00 × 6 (12:00)
3 Squat Cleans + 1 Split Jerk
7-8/RPE

Metcon-

5 RFT (12:00 CAP)
25 Single DB Hang Snatch 50/35
5 Wall Walks
50 Double Unders

Strength-

Snatch
3/60 3/65 3/70 2/75 1/80 1/85 1/87.5
Then find heavy single for today….

Metcon-

DEATH BY BURPEES + AIR SQUATS

M1/ 1 BURPEE + 1 AIR SQUAT 

M2/ 2 BURPEES + 2 AIR SQUATS .. CONTINUE ADDING 1 OF EACH

UNTIL FAILURE