Strength/skill: (18 minutes) Snatch Complex @ 65% 1 snatch + 1 hang snatch + 1 power position snatch 1-1-1-1-1-1 MetCon: 15 min AMRAP 5 DL (315/225) 10 K2E 15 burpees over the barRead more

Strength: (20 minutes) Back Squat 6×2 @ 80% MetCon: 8 min time Cap 1000 m row ME WB (20/14) *score = WB total. Coach will send athletes in heats with running clock.Read more

Strength: (18 minutes) Push Press 6×3 @ 85% MetCon: 4RFT 15 Pull Ups 400 m runRead more

MetCon: For Time 3 rounds 12 Thrusters (75/55) 50 DU/100 SU 3 rounds 9 thrusters (95/65) 40 DU/80 SU 3 rounds 6 thrusters (115/75) 30 DU/60 SU 3 rounds 3 thrusters (135/95) 20 DU/40 SURead more

Partner MetCon: 27 min Cutoff 300 air squats 200 KBS (53/35) 100 burpee pull ups * one partner works while other partner holds bumper overhead (25/15). Reps only count while bumper is overhead locked out. *with remainder of time-double unders (3:1). Bumper does not need to be held overhead for double unders. Each time partner breaks on jump rope both partners must complete 5 burpees before resuming reps. Count total number of reps.Read more