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)

A) Endurance: 1 mile run for time

B) Metcon:  9 min AMRAP

15 KBS (53/35) american

30 double unders (sub 60 singles)

Score mile time, rounds + reps

A)    Strength: Push Press; Find a heavy set of 5.

B)    Metcon: Partner 1:1 12 RFT (6 ea) alternate complete rounds.

12/10 cal Row or AAB

5 HPC (115/80) (135/95 rx+)

5 Thruster

A) Metcon:

For Time:

50 wall balls

25 pull up

400m run

30 wall balls

15 pull up

400m run

20 wall balls

10 pull up

A) Strength: Deadlift 5RM (15-20min)

B) Metcon:

Partner; alternate complete rounds 5 rds each

4 deadlift (275/190) or 80% of 5RM

4 lateral burpee over bar

8 kb snatch (53/35) alternating