Partner MetCon: 30 minute AMRAP 200 m Sprint 12 Thrusters (75/55) 9 Pull Ups *Partner tag in- one partner does a round while the other rests. Scale as needed.Read more
STRENGTH: Power Clean 3-3-3-3 *work up to 80 % Squat Clean 1-1-1-1 *work up to 90% MetCon: 9 Min AMRAP 10 KB Snatch (53/35) 5 burpee box jumps (24/20)Read more
STRENGTH: Back Squat (20 minutes) 7-5-3-3-1 *work up to heavy single approx 90%. DO Not find 1 RM MetCon:(For Time) 25 T2B 50 DU 100 WB (20/14) 50 DU 25 T2BRead more
STRENGTH: 1 Push jerk + 1 Split Jerk Work up to 90 % of Push Jerk 1RM 1-1-1-1-1-1 MetCon: 3RFT 21 Push Press (95/65) 15 Burpee Pull Ups *if athlete does not have pull ups- movements can be performed separately: 15 burpees + 15 ring rowsRead more
