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) Power Clean + Hang Clean (anywhere above knee) and Jerk; 5 singles @ 75% of 1rm Clean and Jerk

B) CF Metcon

C) 6min Reverse Tabata HSPU (10 sec work, 20 sec rest) Score total reps

A:

Back rack step back lunge. Add 5 lbs from last week set 6 sets 8 reps. Goal to do all 6 sets at the same weight. This will take a little longer to get to goal weight. Metcon should be short.

B:

21-15-9

Warm up: Station Rotation

-Rotate to each cone and perform max reps until coach calls "Rotate!"

Skill: Push Press

WOD: Teams of 3 or 4

AMRAP

60 Push Press

60 Sit Ups

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) CF Metcon

B) Work on a Year-end goal.

This will be your goal for 2017.

Other goals:

Power clean for reps 185/135

Power snatch for reps 155/105

Snatch 185+/135+

Clean 265+/185+

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

A: 
DL, build to heavy triple over 6 sets.

B: 

20 min EMOM

Min 1 10 burpees
Min. 2: 10 DL 135/95 
Min 3: Run 100m

A) CF S-WOD

B) CF Metcon

C) 50 GHD sit ups for time