1.  Snatch EMOMx7:  2 Snatches – drop from the top and start your second rep within 5 seconds. Heavy as possible w/o misses. 2.  Metcon 30-20-10 reps for time of: Power Snatch, 95/65 HSPU *Scale HSPU as needed w regular pushups. Ex 30 snatches 10HSPU 20 PU, 20 Snatches 10 HSPU 10 PU 20 minutes time […]

Teams of 2 or 3: “Partner Fight Gone Bad” 4 Rounds for max reps of: 1 min Wall Balls 1 min SDHP, 75/55 1 min Box Jumps, 20″ – does not need to be games standards 1 min Push Press, 75/55 1 min Row for calories 1 min Rest

1.  Metcon “Macho Man” EMOM for as long as possible 3 Power Cleans, 155/115 3 Front Squats, 155/115 3 Jerks, 155/115 If this weight is too spicy, lower it.  If you are unable to finish six rounds you must re-do the entire workout at a lower weight. 2.  Skills EMOMx12:  35 Double unders  

REST DAY!!!!

1. Conditioning 9-7-5-3-1 Push-ups Wall-ball 2. Strength Clean and Jerk AMRAP in :20, rest 1:10 between rounds 3 rounds at about 90% 3 rounds at about 80% 3 rounds at about 70% The goal is to improve your cycle times and work on touch and go where possible.   Gym Notes 1- we are looking […]