SKILL/STRENGTH: (14min) Clean and Jerk Technique or 14 minutes to establish: 3RM TnG MetCon: 14 Min AMRAP 40 Burpees 30 C & J (95/65) 30 Burpees 30 C & J (135/95) 20 Burpees 30 C & J (185/115) 10 Burpees As many reps as possible C & J (225/155) Read More
STRENGTH: (16 minutes) Front Squats 4×4 MetCon: For Time (16 minute cut off) 400 m Run 12-9-6 Thrusters (95/65) Pull ups 400 m Run 9-6-3 Thrusters (95/65) Pull ups 400 m run Read More
STRENGTH: (20 minutes) Snatch Balance 5×5 *work on technique and speed. Weight not to exceed 55-60% 3 x 10 band pull aparts MetCon: 10 Min AMRAP 30 KB Snatch (53/35) 30 DU/60 SU 30 WB (20/14) 30 Push Ups 30 weighted sit ups (20/14) Read More
STRENGTH: (18 minutes) Back Squat 5×5 MetCon: Partner WOD 6RFT 20 Front Squats (75/55) 20 Pull Ups * one partner works while the other rests. Split reps as needed. Reps must be completed before moving to next exercise. Read More
Strength: (15 minutes) Complex (work up to heavy complex) 1 push press + push jerk + 1 split jerk 1-1-1-1-1-1 MetCon: (For Time) With running clock complete 12-9-6-3 SDHP (95/65) *20 DU/40 SU between each round 3-6-9-12 Push Press (95/65) *20 DU/40 SU between each round Read More
STRENGTH: (18 minutes) OHS 5-3-3-1-1-1 MetCon: 8 min AMRAP 8 WB (24/20) 6 Box Jumps (24/20) 4 Power Cleans (185/135) 2 Wall Walks *2 min rest 3 min max effort WB (20/14) *score=combined number of reps Read More