Workout of the Day

Oly:

EMOM x 7

2 3-Position Pause Squat Clean @ 60%

*Pause 2" off floor, above knee, and at pockets

Met Con:

For time-

50/40 kcal Assault Bike

750m Row

75 Wall Balls, 20/14 lbs.

750m Row

50/40 kcal Assault Bike

Strength:

Back Squat

3 x 7

-across @ 75-80% 1RM

Met Con:

3 RFT-

16 Deadlifts, 225/155 lbs.

18 Box Jump Overs, 24/20"

30 GHD Sit Ups

18 Box Jump Overs  24/20"

Strength:

15 min. to establish 1RM Bench Press

Met Con:

5 RFT-

12 C2B Pull Ups

12 Ring Dips

35 ft. Handstand Walk

Oly:

6 Rounds-

2 Push Jerk + 1 Split Jerk

-climbing, start @ 75% 1RM Split Jerk

Met Con:

AMRAP 14

50 DUs

8 Squat Cleans

*Every two rounds add weight:

95/65, 135/95, 185/125, 225/155 lbs.

Skill:

5 Rounds

Max Strict Pull-ups

- for total reps

Met Con:

3 RFT-

21 Burpees

15 T2B

9 Snatches 95/65 lbs

- rest 1 min

Rest Day

Met Con:

Teams of 3, 2 Rounds for time-
100 Partner Wall Balls, 20/14 lbs.
60 Shuttle Runs
75 Synch. DB Snatches, 50/35 lbs.
60 Shuttle Runs
50 Synch. Burpees
60 Shuttle Runs
*Wall Balls, Snatches, & Burpees: 2 people working, 1 resting, partition as needed
**Shuttle Runs: 1 person working, partition as needed

Strength:

Deadlift

3 x 7

-across @ 70-75% 1RM

Met Con:

For time-

25 kcal Assault Bike

1 Legless Rope Climb + 5 Rope Climbs

20 kcal Assault Bike

1 Legless Rope Climb + 4 Rope Climbs

15 kcal Assault Bike

1 Legless Rope Climb + 3 Rope Climbs

10 kcal Assault Bike

1 Legless Rope Climb + 2 Rope Climbs

5 kcal Assault Bike

1 Legless Rope Climb + 1 Rope Climb

Skill:

5 Rounds-

3-10 Strict C2B Pull Ups

Met Con:

4 RFT-

25/20 kcal Row

20 DB Step Ups, 50/35 lbs.

15 T2B

Oly:

Snatch Balance

4 x 2 @ 70% 1RM Snatch

Hang Squat Snatch

4 x 2 @ same weight

Met Con:

2 RFT-

30 Ab Mat Sit Ups

15 Snatches, 115/75 lbs.

30 Ab Mat Sit Ups

15 OH Squats, 115/75 lbs.