Category: Uncategorized

Core Primer: Suit Case + Overhead Carry Men: B/G Women: Y/P 1min L-Sit METCON 16min AMRAP 20/16 Cal Ski 20 KB Swings 10 Handstand Push-Ups

STRENGTH: Back Squat: • 3×5 @ 70-75% • 2×3 @ 80-85% • 1×1 @ 90+% • 3×3 @ 85% • 3×3 @ 85% METCON Every

STRENGTH: Push Press • 3×3 @ 60-70% • 2×3 @ 75-80% • 2×3 @ 85% • 1×2 @ 90+% METCON For time: 30 Ground to

STRENGTH: Snatch work Halting Snatch (below knee w/3 sec hold)  • 3×3 @ 75-80% • 2×3 @ 85% • 1×2 @ 90+% METCON 1000/800m Row

STRENGTH: Clean work Hang Clean (from hip) • 3×3 @ 60-70% • 2×2 @ 70-80% • 2×1 @ 85+% METCON 3 Rounds for Time: 100 Double

Warm Up 200ft Front Rack Carry 24/16kg STRENGTH Barbell Hip Extensions 3 Sets x 10 Reps 135/95 GHD Hip Extensions w/Overhead “Y” 3 Sets x

STRENGTH Back Squat • 3×5 @ 65-75% • 2×3 @ 75-85% • 1×1 @ 90% • 2×5 @ 75% METCON 18min EMOM Min 1: 15/12

STRENGTH: Push Press • 3×3 @ 65-75% • 2×2 @ 75-85% • 2×1 @ 85+% METCON 16min AMRAP 20/16 Calorie Row 20 Bar-Facing Burpees 20

STRENGTH: Snatch work • Halting Snatch below knee (3 sec hold)  • 2×3 @ 65-75% • 2×2 @ 75-85% • 2×1 @ 85%+ METCON For time:

STRENGTH: Clean work • Hang Clean • 4×3 @ 70-80% • 3×2 @ 80-90% • 2×1 @ 90+% METCON For Time: 60/40 Cal Bike 30