A) Strength: Deadlift 4 x 10 @ 70% of your 3RM

* If less than 3 months lifting experience continue with 5 x 3, adding 5+# per week or as able

Rest no more than 90 seconds between sets and they should be unbroken

B) Metcon:

A) Clean and Jerk; 12min e2mom @ 85% plus 5#

B) CF Metcon

C) 4 sets of 5 strict toes to bar

 

A) Strength: Back Squat 3, 3, 3, 3, 3 take 5 sets to build to your heaviest set of 3 (finding a 3 rm) or. . . *

* If less than 3 months lifting experience continue with 3 x 5, adding 5# per week or as able

B) Metcon:

A) Back Squat; 1 @ 90% plus 5 – 10#s, then 2 sets of 5 at 45# down

B) CF Metcon

C) For time; 25 sit ups, 1min plank, 25 sit ups, 1min plank

A) Oly: Power Snatch (3, 3, 2) 1, 1, 1, 1 take 3 “warm up” sets to get to a moderately heavy weight and then 4 attempts to pull a heavy single.* 20 minutes for the lifting portion; working on form/technique and adequate rest time.

A) Snatch; Take about 10min to find your heaviest single for the day then

drop 25# for 2 sets of 2.

B) CF Metcon

C) Romanian deadlift; 4 sets of 5 @ 185 / 135

A) Warm up: drills of coaches’ choice and review of movements

Partner Wod: 1:1

Leg cranks: 24 squats, 24 alt lunges, 24 split jumps, 12 squat jumps 3 sets