Oly lift prog W3D1 Snatch 5-3-1-1-1 Snatch pull 3-3-3-3 @ 110% of today’s 1rm Front squat 5-3-1-1-1 METCON For time: 30 ring muscle ups
In teams of 2 Strength 10 minutes to find 3 rep max front squat Note: Score is total for both team members (heaviest 3 reps front squat for each team member added together) METCON 20 minutes AMRAP 1 team member work at a time 3 kettlebell swings 53/35 3 goblet squats 53/35 3 toes to…
Take time to stretch, seriously! You should stretch often and today is perfect for that. Roll for 10 minutes Stretch for 10 minutes
Oly lift prog W2D3 Clean and Jerk 3-3-3-3-3 Clean pull 2-2-2-2 @110% of 1RM Back Squat 3-3-3-3-3 METCON 3 rounds for time 20 Kettlebell swings 53/35 20 Double unders
Accessory series #2 Pendlay rows 5-5-3-3-1-1 Hanging L-sit hold 4 x max time METCON Death by Thrusters 115/75 Minute 1- 1 thruster Minute 2- 2 thrusters Minute 3- 3 thrusters Minute 4- 4 thrusters Continue adding 1 rep each minute until you can no longer finish the reps. Bonus: If you can’t attend a class…
Oly lift prog W2D2 Overhead squat 3-3-3-3-3 Push press 3-3-3-3-1 Push jerk 3-3-3-3-1 METCON 5 rounds of: 30 wall-ball shots, 20-lb. ball 5 squat snatches Rest 2 minutes
12-9-6 reps for time of: 225-lb. squat cleans Muscle-ups
Oly lift prog W2D1 Power Snatch 3-3-3-3-3 Snatch pull 2-2-2-2 (110% of 1rm) Front squat 3-3-3-3 (1 sec pause rock bottom) METCON Complete as many rounds as possible in 10 minutes of: 20 box jumps, 24-inch box 10 handstand push-ups
“Sand bagged” 600 meters sand bag carry run 60/40 Then 5 rounds of: 5 one arm sand bag push ups switch 5 sand bag cleans alt shoulders 5 sand bag thrusters alt shoulders 5 sand bag shoulder to overhead 10 sand bag walking lunge steps (5 each) Then 600 meters sand bag carry run
For time: Run 5k
