1.  Metcon 4 RFT: 200m Run 15 Box Jumps, 24/20″ – games standards 15 Wall Balls, 20/14

Rest Day

 METCON AMRAP 10: 5 Strict Pull ups 10 Burpees 15 Air Squats 2.  Skills 5×5 OHS – Start with 50% of 1RM and add weight each set.  These should be done with perfect technique.

1.  Metcon 3 RFT: 10 Power Cleans, 135/95 10 Push Jerks, 135/95 2.  Thruster work up to a 5RM – No racks.  No “thrust-a-jerks” – must be a true thruster. 12 min 3.  Skills EMOMx7: 7 Box Jumps, 24/20″ (games standards) +Â... Continue Reading

Teams of Two One athlete works while the other rests… 50-40-30-20-10 reps for time of: Wall Balls, 30/20 Power Cleans, 135/95