1. Metcon AMRAP 7 of: up ladder by 3’s of: Front Squat, 115/80 Box Jump, 24/20 complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes. 2. Snatch Technique A.  Work up to a heavy single Snatch Grip Push Press + OHS from […]

Rest Day!!!!

1.  METCON AMRAP 12: 12 Burpees 12 TTB 40 Double unders 2.  Skills 12 minute Muscle up or pull-up or dip Wave (work your weakness) Min 1, complete 1 Muscle up. Min 2, complete 2 unbroken Muscle ups. Min 3, complete 3 unbroken Muscle ups. continue climbing the ladder until you are no longer able […]

1.  Metcon AMRAP 5: Squat Clean to Overhead, 165/115 2.  EMOMx5 2 Squat Snatches – drop from the top and take 5 seconds between reps  *Light enough to be efficient but heavy enough to push your limits.

1) Skill/Warm up -Take 15 min to get through as much as you can – Make sure to stretch Achilles and Calves before you start UNBROKEN double unders for time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *If you miss re-do set you are on, not entire sequence. *If you are working on Double Unders scale numbers so that you can […]