Workout of the Day

Strength:

Weighted Pull Ups

5 x 5-8

1:00-1:30 Rest between

Then, 100 Banded Pull Aparts

Met Con:

For time-

50-40-30-20-10 DUs

5-4-3-2-1 Squat Snatches, 165/115 lbs.

Strength:

Back Squat

1 x 5 @ 75% 1RM

1 x 5 @ 80%

1 x 5 @ 85%

Met Con:

AMRAP 12

50 ft. 1-arm OH Lunge, 50/35 lbs.

20 Single DB Step Ups, 50/35 lbs.

20 GHD Sit Ups

Oly:

Split Jerk

2-2-1-1-1

-climbing, start @ 70% 1RM

Met Con:

6 Rounds, every 2 min.-

10 C2B Pull Ups

15 Push Ups

20 BW Squats

20 Rep Benchmark:

Hang Squat Cleans

Met Con:

3 RFT-

750m Row

400m Run

25 Deadlifts 155/105 lbs

Oly Tech:

Snatch Balance

5 x 2

-climbing, start @ 65% 1RM Snatch

High Hang Squat Snatch

5 x 2

-across @ 65% 1RM Snatch

Met Con:

"Ringer 1"

For time-

30-20-10

Kcal Assault Bike

Toes to Rings

1 min. Rest then....

"Ringer 2"

For time-

15-10-5

Burpees to 6" target

OH Squats, 135/95 lbs.

Rest Day

Met Con:

For Time 

Teams of 3

2 Rounds

21 Squat Cleans 185/125 lbs

21 Synchro Burpees

400' Sled Push

21 Rope Climbs

2 Rounds

21 Squat Cleans 135/85 lbs

21 Synchro Burpees

400' Sled Push

- partition cleans and rope climbs as needed between athletes

Strength:

Push Press

3 x 5, across @ 70-75% 1RM

Push Jerk

3 x 5, same weight as above

Met Con:

For time-

Buy In: 30 kcal Assault Bike

3 Rounds-

30 Wall Balls, 20/14 lbs.

15 Box Jump Overs, 24/20"

Buy Out: 30 kcal Assault Bike

Strength:

Deadlift

5 x 2 @ 85% 1RM

Met Con:

For time-

400m Run

50 DUs

35 Pull Ups

400m Run

50 DUs

25 C2B Pull Ups

400m Run

50 DUs

15 Bar MUs

Strength:

OH Squat

4 x 3 @ 80% 1RM

Snatch

5 x 1

-work to a heavy set

Met Con:

"Open 12.2"

AMRAP 10

30 Snatches, 75/45 lbs.

30 Snatches, 135/75 lbs.

30 Snatches, 165/100 lbs.

Max Snatches, 210/120 lbs.