Workout of the Day

Strength:

Good Mornings

3 x 12 

Met Con:

AMRAP 18

25 kcal Row

1 Round "DT"

- DT is 

12 Deadlifts 155/105 lbs

9 Hang Cleans 155/105 lbs

6 S2OH 155/105 lbs

Oly:

OH Squat

4 x 3, across @ 80% 1RM

Snatch

5 x 1, climbing

Met Con:

7 RFT-

10/7 kcal Assault Bike

10 C2B Pull Ups

*12 min. cap

Skill:

EMOM x 7

3-10 HSPUs

- trying for unbroken sets

Met Con:

3 Rounds

6 Snatches 135/85 lbs

12 OTB Burpees

3 Rounds

12 Snatches 95/65 lbs

12 OTB Burpees

Rest Day- YOGA @ 10 a.m.

Met Con:

AMRAP 30, with a partner-

400m Run (partner 1)

400m Run (partner 2)

10 Partner Deadlifts, 315/275/225 lbs.

20 C2B Pull Ups (split up as needed)

40 Partner Wall Balls, 20/14 lbs.

Strength:

Snatch Grip Deadlift

10 x 2

-across @ 105% 1RM Snatch

Met Con:

For time-

10-1

Bench Press, 165/105 lbs.

Back Squat, 185/125 lbs.

*30 DUs after each round

Skill:

5 Rounds-

3-8 Strict Pull Ups

Rest 1:00-1:30 between sets

Then accumulate 2:00 of L-sit on rings

Met Con:

For time-

1 mile Run

30 C&J, 135/95 lbs.

Oly:

7 Rounds-

1 Pause Squat Snatch + 2 OH Squats

-across @ 60-65% 1RM

*pause at hang position

Met Con:

2 RFT-

15 Box Jump Overs, 24/20"

10 Ring MUs

15 Box Jump Overs, 24/20"

25 T2B

15 Box Jump Overs, 24/20"

25 HSPUs

Strength:

Seated Box Jumps

5 x 5

Back Squats

2 x 5 @ 80-85% 1RM

Met Con:

AMRAP 10

Buy In- 40/30 kcal Assault Bike

In Remaining time,

16 Alt. DB Snatches, 50/35 lbs.

16 (8 R/8 L) DB OH Squats, 50/35 lbs.

Oly:

7 Rounds-

1 Clean + 1 Front Squat + 1 S2OH

-climbing, start at 70% 1RM C&J

Met Con:

3 RFT-

500m Row

20 Back Rack Lunges, 105/75 lbs.

20 Burpees