1.  Metcon 4 RFT: 12 C2B 9 Deads, 185/135 6 Hang Power Clean, 185/135 3 Jerks, 185/135 2.  Skills 30 Strict C2B Pull ups – Only one set per minute.  If you complete 6 reps in your first set, rest till the start of minute two and start your count at rep 7, again only performing […]

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.