STRENGTH

Overhead Squat 3RM AHAP (17 minutes)

METCON
For time:
15 Power Cleans (155/105)
45 HRPU
60 Air Squats
45 Ring dips
15 OH Squats (155/105)

STRENGTH

Front squat 5 X 3 AHAP 17 minutes

METCON
10 minute AMRAP
5 Shoulder to OH (115/75)
10 Deadlift (115/75)
15 Box Jumps (24/20)

7 minute AMRAP
Run 200m
5 pull-ups
10 push-ups
15 air squats

REST 2 minutes

5 minute AMRAP
5 push-ups
10 air squats
15 pull-ups

REST 2 minutes

7 minute AMRAP
Run 200m
5 air squats
10 pull-ups
15 push-ups

For time:
Level 1/2/3

Burpees

Rest 2 mins

20 Squat Cleans, 135/95 lbs
20 Box Jumps, 24/20 in
20 Overhead Walking Lunge With Plates, 45/35 lbs
20 Box Jumps, 24/20 in
20 Squat Cleans, 135/95 lbs

Rest 2 mins

Level 1/2/3

Burpes

*Depending on what skill level you are at is how many burpees you do*  RX is level 1

level 1 130 burpees

level 2 100 burpees

level 3 70 burpees

i

PREWOD
7 seets of 1 rep
Clean and Jerk 75% of Max
Rest as needed

20 minutes
Fran
21-15-9
Thrusters (95/65lb)
Pull-ups

STRENGTH
Front Squats 5 X 5 65% 1 rep max rest 60 seconds between sets

METCON
3 Rounds for time:
30 Jumping Lunges
20 Box Jumps 24/20
30 Air squats

STRENGTH
Push Press 5 X 5 rest 60 seconds between sets

6 minute AMRAP
21-15-9
Front Squat (95/65)
Pull-ups
-3 minutes rest-
6 minute AMRAP
21-15-9
S2OH (95/65)
T2B

21-18-15-12-9-6-3
Wall Ball
Deadlift #115/75
Box Jump 24″/20

FUN FRIDAY

we have a fun warm up planned
*clue*
Do you have to accuracy to hit 100?
1RM Split Jerk from the rack

Death by:

Power Snatch (115/75)
&
Burpees

So on minute 1 you do 1 Snatch & 1 Burpee, then 2 & 2 on second minute, and so on.
Once you can’t complete the movements within the minute you start over back at 1 and
go as far as you can again.

10 Power Snatch (165/105)
15 Ring Dips
10 C&J (165/105)
20 HSPU
10 Thrusters (165/105)
15 Burpee Pull-Ups

10 Power Snatch (165/105)