Strength
Back squat
5/3/1 75% 85% 95%
For time
5 Rounds for time
15 hang squat clean 45/30
10 Toe to bar
Olympic Lifting
OHS
1-1-1-1-1-1
Strength
Back squat
5/3/1 75% 85% 95%
For time
5 Rounds for time
15 hang squat clean 45/30
10 Toe to bar
Olympic Lifting
OHS
1-1-1-1-1-1
Partner WOD
15min AMRAP
20 synch burpee
20 synch sit up
*20 pull up
share reps
Rest 5min
Then
10min to find a
1RM squat clean
Strength
Push press
3×3 70%, 80%, 90%+
super set
Bent over row
3×3
Metcon
3 Rounds For Time
15 Toe to bar
20 single Dumbbell overhead squat 22.5/15
Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
3 Rounds For Time
50 Double under
15 Thruster 45/30
Finisher
Tabata hollow rocks
20sec work 20 sec rest
Olympic Lifting
Snatch grip deadlift + Snatch pull + High Pull
1-1-1-1-1
Metcon
For Time
Row 1km
50 deadlifts 100/70
400m KB farmer carry 24/16
Olympic Lifting
3 position clean
1-1-1-1-1
Accessory work
2min each arm ME
single overhead kettlebell walk
Strength
Turkish get up
3×5 (each side)
Bench press
3×5 65%, 75%, 85%+rep
Metcon
6min AMRAP
6 Cluster 50/35
12 burpee
Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
For Time
Assault calories 30/25
75 double unders
30 burpee box over 20/20
20 Double kettlebell front rack squat 24/16
Olympic lifting
Clean + FS + Power Clean + FS + Hang Clean + FS
1-1-1-1-1
Strength
Strict press + 2 Push press + 3 push jerk
1-1-1-1-1
Metcon
3 Rounds For Time
14 Front rack lunge 45/30
20 toe to bar
Olympic Lifting
Snatch grip deadlift + Snatch pull + snatch High pull + snatch
1-1-1-1-1
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Super set
Strict pull up
5×5
Metcon
10min AMRAP
5 power snatch 40/30
10 wall ball 10/6
10 power snatch
20 wall ball
15 power snatch
30 wall ball
20 power snatch
40 wall ball
Olympic Lifting
Cluster
5-5-5-5-5
Strength
Front Squat
3×5 65%, 75%, 85%+rep
MetconÂ
5 Rounds For time
30 air squats
20 sit ups
10 HSPU
Olympic Lifting
Snatch + OHS + Power snatch + OHS + Hang snatch + OHSÂ
1-1-1-1-1