Strength

Every 3:00 x 4 (12:00)

Back Squats

8/65 8/70 6/80 6/85

Metcon

15-12-9-9-12-15

Cal Row

DB Snatch 60/40

Box Jump Overs 24/20

Strength

Snatch

3 Snatch Grip Pulls + 1 Squat Snatch

Goal 85%

x 5

Metcon

30min- ЕМОМ
1 & 2= 400M Run (300M Assault Runner) should take
3= 15 Box Jump Overs 24/20
4= 10 Clean and Jerks 135/95
5= REST

Strength –

Deficit (4inch) Deadlift

5×5 40-50% of 1RM DL

Metcon-

20-ЕМОМ

1= 2 C2B (each round add 2 reps)

2= 10 Lateral Burpees over Rower or over line

3= 16/12 CAL Row/ski

4= REST

Back squats

Every 3:00 x 4 (12:00)

10/60 8/70 8/75 8/80%

Metcon –

30 minute EMOM

1= 13/10 Cal Echo Bike (11/9)
2= 8 Power Snatch 95/55 (6 reps or 75/45)
3= 4 Bar MU (Banded – 5 C2B – 8 PU – 10 Wide Lat Pull Downs)

Strength
3 Snatch Grip Pulls + 1 Squat Snatch
Goal 80% x 5
Then
1 Squat Snatch @85-90% (heavier then last week)

Metcon

4x for time

3 Rope climbs / 10 strict Pu

6 strict Hspu

12 box jump (30/24) must step down

Strength

A. Barbell bench press 8/8/6/4

B. Push ups 4×8

metcon-

4x

2k bike erg/1k Ski erg

15 wallballs (20/14)

3 wall walks

Strength

Every 2:00 x 6 (12:00)
1 Squat Clean + 2 Front Squats + 1 Split Jerk
80-85%

Metcon

3 Sets – 3:00 Rest Between Sets (doing 3 Rounds then rest. Total 9 rounds)
3 Rounds
10 Alternating DB Snatch 60/40
40′ HSW (4 Wall Walks)
10/8 Cal Echo / 12/10 C2BIKE

Back squat

every 3:00 x 5 (15:00)

10/60 8/65 6/70 6/75 6/80

Metcon

every 5 min x 4 rounds

score is most calories

10 Squat Cleans 155/105
40 DU (75 Singles)
8 Bar MU
40 DU (75 Singles)
Max Cal C2 Bike or other machine in remaining time.