Strength:

5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
* Building Sets (Don’t exceed 70% of 1RM Squat Snatch)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete

 Metcon:

For Time:

50-40-30-20-10
AbMat Sit-Ups
Double Unders

Directly into…

5 Rounds:
10 Handstand Push-Ups
10 C2B Pull-Ups

Strength:

5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
* Building Sets (Don’t exceed 70% of 1RM Squat Snatch)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete

 Metcon:

For Time:

50-40-30-20-10
AbMat Sit-Ups
Double Unders

Directly into…

5 Rounds:
10 Handstand Push-Ups
10 C2B Pull-Ups

Strength:

5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
* Building Sets (Don’t exceed 70% of 1RM Squat Snatch)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete

 Metcon:

For Time:

50-40-30-20-10
AbMat Sit-Ups
Double Unders

Directly into…

5 Rounds:
10 Handstand Push-Ups
10 C2B Pull-Ups

Metcon:
3 Rounds for Time
8 Wall Walks
800 Meter Run
3 Rope Climbs (15’)

Metcon:
3 Rounds for Time
8 Wall Walks
800 Meter Run
3 Rope Climbs (15’)

Metcon:
3 Rounds for Time
8 Wall Walks
800 Meter Run
3 Rope Climbs (15’)

Strength:

Front Squat: Build to 85%

Metcon

For Time:
30 T2B
30 Front Squats(135/95)
30 T2B
On the minute: starting at 0:00

Strength:

Front Squat: Build to 85%

Metcon

For Time:
30 T2B
30 Front Squats(135/95)
30 T2B
On the minute: starting at 0:00

Strength:

Front Squat: Build to 85%

Metcon

For Time:
30 T2B
30 Front Squats(135/95)
30 T2B
On the minute: starting at 0:00

Strength:

Power Clean 5-3-1

Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%)

 Metcon:

AMRAP 15

3-6-9-12-15…etc
Power Cleans (115/85)
Row Calories

Push Jerks
Row Calories

Strength:

Power Clean 5-3-1

Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%)

 Metcon:

AMRAP 15

3-6-9-12-15…etc
Power Cleans (115/85)
Row Calories

Push Jerks
Row Calories

Strength:

Power Clean 5-3-1

Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%)

 Metcon:

AMRAP 15

3-6-9-12-15…etc
Power Cleans (115/85)
Row Calories

Push Jerks
Row Calories

Strength

Workout prep

Metcon

Murph Prep
30:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”

*1 Rd of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats

Strength

Workout prep

Metcon

Murph Prep
30:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”

*1 Rd of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats

Strength

Workout prep

Metcon

Murph Prep
30:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”

*1 Rd of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats