Workout of the Day

Oly Tech:

Snatch Balance

5 x 1

-climbing, start @ 65% 1RM

Squat Snatch

5 x 2

-across @ 65-70% 1RM

Met Con:

For time-

21-15-9

kcal Assault Bike

Alt. DB Snatches, 70/50 lbs.

*35 ft. Handstand Walk after each round

HAPPY BIRTHDAY COACH LINDSEY!!!

Strength:

Back Squat

1 x 5 @ 75% 1RM

1 x 3 @ 85%

3 x 1 @ 95%

Met Con:

AMRAP 10

5, 10, 15, 20, 25, etc...

Thrusters, 95/65 lbs.

C2B Pull Ups

20 Rep Benchmark:

S2OH

Met Con:

For time-

3 Rounds

  20 Deadlifts, 185/135 lbs.

  40 DUs

3 Rounds

  20 Front Squats, 115/85 lbs.

  40 DUs

Oly:

5 Rounds-

1 Squat Clean + 3 Front Squats

-climbing, start @ 75%

Met Con:

3 RFT-

400m Run

25 kcal Row

25 Burpees

Rest Day

Met Con:

Teams of 3

5 Rounds

2 min Max kcal Assault Bike

2 min Max G2OH 45/35 lbs Plate

2 min Max C2B Pull-ups

* Switch partners as needed

Oly Tech:

EMOM x 7

1 Hang Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 70% 1RM

Met Con:

For time-

10-1

Stone to Shoulder, 115/95 lbs.

HSPUs

*after each round, 100 ft. empty low sled push

Strength:

Back Squat

1 x 3 @ 70% + 5 lbs.

1 x 3 @ 80% + 5 lbs.

1 x 3 @ 90% + 5 lbs.

Met Con:

AMRAP 12

12 T2B

9 Burpee Box Jump Overs, 24/20"

6 C&J, 185/125 lbs.

Strength:

Deadlift

4 x 3

-across @ 85% 1RM

Met Con:

5 RFT-

400m Run

6 Ring MUs

Oly:

OH Squats

3 x 3 @ 80-85%

Snatch

2 x 2 @ 80%

3 x 1 climbing

Met Con:

For Time

30-20-10

GHD Sit-ups

Single Arm DB Squat Snatches 50/35 lbs