1.    Metcon – Teams of 2 A. 50 Clean and Jerks, 135/95 B. 1 mile run A. 60 Dead hang Pullups B. 1 mile Run A. 50 HSPU B. 100 Burpees

1.  Metcon 20 Power Snatches, 115/80 800m Run 20 Power Snatches, 115/80 2.  Skills Max Double unders in 2 minutes rest 2 minutes Max Double unders in 2 minutes

Recovery Day

1.  Snatch Complex 7 sets across ( same weight) of:  Slow Snatch Deadlift + Hang Squat Snatch + Snatch Balance Fast and perfect 60%-ish 2.  Strength 10 x 1 High Bar Back Squat, OTM ( on the minute) Start near 80% and try to get heavier – no misses. 3. Metcon For Time: 30 Pull ups 50 […]

1. Metcon AMRAP 10 min: 5 Power Cleans, 135/95 10 Push ups 15 Air Squats 2.  Skills – not for time 10 x 10 unbroken box jumps at a height that is higher than you are used to using.