A) Oly: Clean – complex; 2 hang cleans (squat cleans, no dropping for rep to count) Take 20

min to find your heaviest double for the day.

B) Metcon: 5 rounds for time: 10 box jumps (24/20), 15 russian swings (70/53), 30 double unders

Warm-Up: Bear crawl, forward roll down mat, bear crawl to end of turf, 10 squats, 10 inchworm, 10 mountain climbers, skip back to start

Skill: Kettlebell swing – focus on maintaining neutral spine throughout movement

A) CF S WOD – add Jerk to second rep

B) CF Metcon

A) Strength: 7rm Push Press

B) Metcon: 24min E12MOM (2rds);

12 Thrusters (100/70), 12 pull ups, 12 thrusters, 12 pull ups, 20sdhp (100/70)

Score: 7rm, slowest round time

A) CF S WOD

B) CF Metcon

C) 5 max time nose to wall HS holds

Semi-Pro WOD:

10 min to find 1 rm Power Clean

10 min to find 3 rm Strict Press

10 min to find 5 rm Back Squat

Rest 5 min (recovery and equipment set up)

The New 357 Magnum

A) Strength-15 min time cap: Deadlift; 10 @50-52.5%, 8 @60-62.5%, 6 @70-72.5%, 4 @80-82.5%, 2 @90-92.5%.

A) CF Metcon

B) Work on a weakness.

A) Snatch; accumulate 10 reps @ 90%

B) CF Metcon

C) Deadlift; 10 @50-52.5%, 8 @60-62.5%, 6 @70-72.5%, 4 @80-82.5%, 2 @90-92.5%.

A) Oly: Power Snatch; Find a 5RM touch and go power snatch

B) Metcon: 5 rounds for time:
10’ hand stand walk
3 rope climbs
10 GTO w/ KB (5ea arm, break up however you want, clean and jerk, or snatch...ground to overhead) (70/53)