Strength/Skill:

• 8/6/4/8/6/4 x DB Bench

Metcon:

• 7m Max Distance Row
• rest 1m
• 7m Max Distance Bike Erg
• rest 1m
• 7m Max Distance Ski

Strength/Skill:

• Hang Squat Clean: 10m to build a heavy single

Metcon: 15/12/9

• DB Thruster (2×50/35)
• DB Step-ups (2×50/35)
• 30y Sled Push

Strength/Skill:

• 5×6 Back Squat (70-75%)

Metcon: 21/15/9

• Power Clean (115/80)
• Bar-facing Burpees

Strength/Skill:

• 4×3 Power Clean

Metcon: 2 Rounds

• 60 x DUs
• 40 x Wallballs
• 20 x Box Jump-overs
• 40 x Double Unders
• 30 x Wallballs
• 10 x Box Jump-overs
• 20 x Double Unders
• 20 x Wallballs
• 5 x Box Jump-overs

Strength/Skill:

• Extended Warm-up/Stretch

Metcon: 8 x E3MO3M

• 15 x Cal Row/Ski
• 12 x DB Snatch (50/35)
• 9 x Burpees

Cash-out: 3x

• 25 x Hollow Rocks
• 90s Plank
• 30s Side Plank (each side)

Strength/Skill:

• Build up to a heavy power snatch single
• 5/5/3/3 x Floating Snatch DL

Metcon:

• 5/4/3/2/1 x Rope Climbs
• 35/28/21/14/7 x OH Squats (95/65)

Strength/Skill:

• 4×7 Back Squat (65-70%)

Metcon: 27/21/15/9

• T2B
• Power Snatch (75/55)

Saturday Partner WOD!!

Teams of 2!

A:

8 Rounds (you go/I go)

• 6 x Hang Power Clean (185/125)
• 12 x Box Jump-overs

E3MO3M Stop and do 7 x Partner Burpees

B:

8 Rounds (you go/I go)

• 15/12 Cal Row
• 10 x STOH (115/75)

E3MO3M Stop and do 7 x Partner Burpees

C:

400m Medball Carry (together)