A)    Strength: Front Squat Heavy single (20min)

B)    Metcon: For time

6-9- 12-9- 6

Burpee over bar

Front Squat (from the ground) (rx 155/105, rx+ 185/135)

]Time cap 15min

A) Metcon: Teams of 2

7min AMRAP

10 power cleans 115/80 rx - 135/95 rx+

20 push ups

Rest 5min

7min AMRAP

20 mb cleans (20/14)

A) Oly: Hang Snatch; find heaviest of the day

Then: 2 sets of 3 @ 80% of heaviest set.

B) Metcon: 5 RFT

9 Deadlift 225/155

9 Pull ups

A) Endurance: 1500m row for time

B) Metcon:

2min AMRAP: burpees

1min rest

2min AMRAP kb swings (53/35)

1min rest

A) Strength: Back Squat; 4 sets of 5 @ 80% of 1rm, or 90% of 5rm

B) Metcon:  11min AMRAP

3 Rope climbs

6 HSPU (hand release push up)

A) Oly: Power Clean x 2, reset between reps, find heaviest of the day

B) Metcon: Complete 3rds of

5 Power Clean 155/105

200m run

Then:

A)   Oly: Snatch; E2MOM 16min, 2 reps (not touch and go)

Start around 50%, and add 5-10# ea round after a successful lift.

B)   Metcon: Amanda

9-7- 5

Ring MU

Squat Snatch (135/95)

A) Strength: Back Squat Clusters (15-20min)

(beginners can build to a heavy set of 5 over the course of the 10min)

E30sec: 5 sets of 2 @ last weeks 5rm (or 80% of 1rm)

Rest 3 min

A) Strength: OHS 15-20min Find heavy set of 3

B) Metcon: 10min EMOM

6 OHS (95/65) This is the day to practice ohs w/ a light weight if necessary.

6 C2B (jumping C2B, jumping pull up)