Oly Tech:
EMOM x 5
2 High Hang Squat Cleans
EMOM x 5
2 Hang Squat Cleans
EMOM x 5
2 Squat Cleans
-all @ 60% 1RM Clean
Met Con:
For time-
3 Rounds
15 Box Jump Overs, 24/20"
12 Hang DB C&J, 50/35 lbs. (6 on right, 6 on left)
2 Rounds
30 Ab Mat Sit Ups
50 ft. DB Lunge, 50/35 lbs.
1 Round
500m Row
Midline:
4 Rounds
100' KB Front Rack Carry
10 Good Mornings
Met Con:
4 Rounds
15 kcal Assault Bike
25 Wall Balls 20/14 lbs
- rest 2 min
Strength:
OH Squats
5 x 1 @ 85-90% 1RM
Oly:
Snatches
5 x 1 (climbing)
Met Con:
For Time
30/25 kcal Row
15 Snatches 115/75 lbs
30/25 kcal Row
30 OH Squats 115/75 lbs
30/25 kcal Row
15 Snatches 115/75 lbs
Skill:
EMOM x 7
3-10 C2B Pull-ups
Met Con:
5 Rounds
7 Strict HSPUs
14 Deadlifts 205/145 lbs
21 Burpees
Rest Day
Barbells for Boobs
Met Con:
"Helen meets Grace"
For Time
-with a partner
3 Rounds
400m Partner Run
21 KB Swings 70/53 lbs
12 Bar MUs
Then-
30 Clean and Jerks 185/125 lbs
"Open 20.2"
AMRAP 20
4 Thrusters 50/35 lbs
6 T2B
24 DUs
Skill:
3 Rounds
30 sec Hollow Rock
30 sec Rest
30 sec Plank Hold
30 sec Rest
30 sec GHD Hip Extension
30 sec Rest
Met Con:
AMRAP 20
20/16 kcal Row
20 Burpees
20/16 kcal Assault Bike
20 Clean and Jerk 75/55 lbs
Oly Tech:
8 Rounds, every 1:30-
2 Power Snatches + 3 OH Squats
-across @ 65% 1RM Snatch
Met Con:
For time-
150 DUs
70 Double DB Step Ups, 50/35 lbs. @ 20"
150 ft. Handstand Walk (must be completed in minimum 5 ft. sections)
Strength:
Deadlift
3 x 5 @ 85% 1RM
Met Con:
2 Rounds
12/9 kcal Assault Bike
15 T2B
12/9 kcal Assault Bike
12 C2B Pull-ups
12/9 kcal Assault Bike
9 Bar MUs
Oly:
6 Rounds-
1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk
-climbing, start @ 75% 1RM
Met Con:
For time-
30 HSPUs
30 kcal Row
15 Squat Cleans, 135/85 lbs.
20 HSPUs
20 kcal Row
10 Squat Cleans, 185/125 lbs.
10 HSPUs
10 kcal Row
5 Squat Cleans, 225/155 lbs.
Rest Day