Strength/Skill:

5 Low Hang Power Clean @ 70% 1RM Clean
4 Low Hang Power Clean @ 75% 1RM Clean
3 Low Hang Power Clean @ 80% 1RM Clean
3 Low Hang Power Clean @ 80% 1RM Clean

Metcon:

Individual Version:
800m Run
40 Power Cleans (155/105)*
800m Run
20 Power Clean and Jerks (155/105)*
800m Run
40 Shoulder to overhead (155/105)*
800m Run

Strength/Skill:

6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press@7-8/10 RPE
*Rest 2 min between sets w/30-45 second pec stretch.
**3 sec down, 1 sec pause, explode up, 1 sec at top.

Metcon:

Murph Prep Monday
5 Sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3 minutes b/t sets-

Saturday Partner WOD!!

Teams of 2: 25m AMRAP

• 6 x Power Cleans (185/115)
• 12 x Burpee Box Jumps
• 200m Run Relay

Split reps however you want.

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

Strength/Skill:

3 Back Squat @ 60% 1RM Back Squat
2 Back Squat @ 70% 1RM Back Squat
1 Back Squat @ 80% 1RM Back Squat

Metcon:

3 sets @ consistent effort (75-80% pacing)
4 Rounds of Strict Cindy
30/24 Calorie Echo Bike
-rest 5 minutes b/t sets-

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

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)