Front Squat
5 x 5
@ 75% of 1 rep max
-then-
METCON
4 round for time:
10 Deadlifts 225/185 185/135 135/95
10 C2B Pull-Ups, or 15 Pull-Ups, or 5 MU's
20 Sit-Ups or 10 GHD's
Strength
Front Squat 5 x 5 @ 75% of 1 rep max -then- METCON 4 round for time: 10 Deadlifts 225/185 185/135 135/95 10 C2B Pull-Ups, or 15 Pull-Ups, or 5 MU's 20 Sit-Ups or 10 GHD's
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Strength:
Bench Press 5 x 5 @ 75% of 1 rep max -then- Hang Power Cleans 5 x 5 @ 75% of 1 rep max -then- 8 Minute AMRAP 10 Clean and Jerks 95/65 75/55 10 Burpee Bar Overs For time:
Row 1,000 meters 40-lb. dumbbell snatches, 50 reps Row 750 meters 40-lb. dumbbell snatches, 35 reps Row 500 meters 40-lb. dumbbell snatches, 20 reps These are one-arm squat snatches, alternating arms. Teams of Two (you go, I go)
20 mins 3-6-9-12-15-18…. V-ups Hang Cleans (115/75) *Partner 1 goes through 3,and 3 then Partner 2 follows. Continue up the Ladder until time* Front Squat (8 sets of 3 reps @80% of 1 Rep Max)
-then- Metcon (For Time) 3 Rounds 21 Ab-mat Situps 15 Push Press (135/95) 9 Burpees For time:
30 dips 30 sumo deadlift high-pulls 75# 30 handstand push-ups 30 power snatches 75# 30 burpees 30 pull-ups 30 thrusters75# Weighted pull-ups 5-5-5-5-5-5-5-5-5-5 reps
*these are strict pullups. hold dumbell between your feet. choose a weight you think you can do 5 times. if you are unable to do this with a weight, try doing strict pullups without a band. -then- 150 Stationary lunges (body weight) Strength
5x3 Bench -then- MetCon 8 round tabata Kettle-bell swings |
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