Partner MetCon 1: Establish max cal row in 4 minutes. *each partner rows two mins ME. Work on quick transitions. Partner MetCon 2: 14 minutes Even Minute: ME SDHP (95/65) Odd Minute: 200 m run *One partner may work at a time (30 seconds each). Both partners run together. Partner MetCon 3: 4 Min ME DU (3:1) *both partners may work at the same time. *score = Cal rowed + Total SDHP + DU.Read more

STRENGTH: (18 minutes) 1 power position snatch + 1 hang snatch 1-1-1-1-1-1-1-1 MetCon: For Time 1-9 C2B burpee KBS (53/35)Read more

MetCon: 7 min AMRAP 7 OHS (75/55) 7 box jumps (24/20) At min 7….begin Death by WB (20/14) *first min …1 WB *second min…2 WB Etc……Read more

STRENGTH: Power Jerk or Split Jerk 5×3 @ 70% *work on technique over load 🙂 MetCon: 4RFT 400 m run 15 K2E 3 clean and Jerk (205/135)Read more

STRENGTH: (17 min) Back Squat 3×10 % 60 % MetCon: 11 min AMRAP 30 DU (2:1) 20 medball cleans (20/14) 10 burpees over medballRead more