Strength/Skill:

1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
*Tempo is 5311 (5 seconds down, 3 second pause, 1 second up and 1 second pause before next rep)
**Rest as needed between sets.

Metcon:

2 Sets:
30/24 Calorie Row
30/24 Calorie Bike Erg
-rest 1:1-
2 Rounds
15/12 Calorie Row
15/12 Calorie Bike Erg
-rest 1:1-
3 Rounds
10/8 Calorie Row
10/8 Calorie Bike Erg
-rest 1:1 b/t sets-

Strength/Skill:

Warm up to 75% 1RM Clean and Jerk
-Then-
1 Clean and Jerk @75-80%1RM Clean and Jerk
1 Clean and Jerk @75-80%1RM Clean and Jerk
1 Clean and Jerk @75-80%1RM Clean and Jerk
1 Clean and Jerk @85-88% 1RM Clean and Jerk
1 Clean and Jerk @85-88% 1RM Clean and Jerk
1 Clean and Jerk @85-88% 1RM Clean and Jerk
1 Clean and Jerk @90-90+% 1RM Clean and Jerk
1 Clean and Jerk @90-90+% 1RM Clean and Jerk
1 Clean and Jerk @90-90+% 1RM Clean and Jerk
*Rest as needed between sets.

Metcon:

3 Sets
15-12-9
Calorie Echo
Hang Power Snatch (95/65)
Bar Facing Burpees
-rest 1:1 between set-

*Female Calories: 12-10-8

Strength/Skill:

7 Sets (1 set every 1:30)
1 Power Snatch @83-85% 1RM Power Snatch
*Go for perfect reps.

Metcon:

2 sets:
3 Rounds
7 Sandbag Cleans (100/70)
7 Sandbag Squats (100/70)
-straight into-
3 Rounds
15 GHD Sit Ups
45ft Handstand Walk
-straight into-
3 Rounds
7 Bar Muscle Ups
50ft Sandbag Carry (100/70)
-rest 5 minutes b/t sets-

Strength/Skill:

30 Front Squats @75/55lb
20 Front Squats @115/85lb
10 Front Squats @155/105lb
*Rest 2 minutes between sets.
**Weight is what is prescribed for male/female.

then

Work up to a single at 85-88%

Metcon:

5 Sets
AMRAP 3 minutes
30/24 Calorie Echo Bike
Max Calorie Ski
-rest 3 minutes between sets-

Saturday Partner WOD!!

Teams of 2:

Buy-in: 50 x Power Cleans (185/115)

5 Rounds

• Partner A: 400m Run
• Partner B: 12 x Burpee Box Jump-overs

Strength/Skill:

5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats
5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats
5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats
3 Box Squats @80-85% 1 RM Back Squat + 5 HEAVY Goblet Squats
3 Box Squats @80-85% 1 RM Back Squat + 5 HEAVY Goblet Squats
1 Box Squats @90-100% 1 RM Back Squat
1 Box Squats @90-100% 1 RM Back Squat
1 Box Squats @90-100+% 1 RM Back Squat
*Rest as needed between sets
**Box Squat to just below parallel.

Metcon:

“Event 9 Final”
For time:
21 Thrusters (95/65)
21 Chest to Bar Pull Ups
100-foot farmer carry (heavy)
18 Chest to Bar Pull Ups
18 Thrusters (95/65)

-Rest 2 minutes, then Event 10: Final-

15 Thrusters (135/95)
15 bar muscle ups
100-foot farmer carry (heavier)
12 Bar Muscle ups
12 Thrusters (135/95)

*Rx’d Sub for Yoke Carry: Barbell Back Rack Carry (same weight)

Strength/Skill:

5 Sets (1 set of 90 seconds)
1 “PERFECT” Clean @83-90% 1RM Clean

Metcon:

“Otis”
AMRAP 15 minutes
1-2-3-4-5-6-7-8-9-10…
Back Squat (1.5x bodyweight)
Shoulder Press (.75x bodyweight)
Deadlift (1.5x bodyweight)

*Start with 1 rep each. Increase each by 1 rep per round.

Strength/Skill:

2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
*Rest as needed between sets.
**Tempo Strict Press is 1:0:5:0 (1 second down, no pause, 5 seconds on the way up, no pause between reps). Explosive is no pause at the bottom and explode up.

Metcon:

For Time
60 Calorie Ski
40 Hang Dumbbell Snatch (50/35)
20 Ring Muscle Ups
40 Hang Dumbbell Snatch (50/35)
60 Calorie Ski