STRENGHT- 9 Minute EMOM
1-Power Clean (+) 1-Push Jerk
METCON – 9/11 RX = 155/105
STRENGTH
7×1 Push Press (+) 1 Split Jerk
METCON- 15 Minute AMRAP
6 Broad Jump (6’/4′)
9 Toes To Bar
12 Shoulder 2 Overhead (95/65)
STRENGHT- 8 Minute EMOM
1-Clean Pull (+) 1-Hang Squat Clean (+) 1-Front Squat
METCON- 5 Rounds
5-Hang Power Clean (135/95)
10-Front Rack Lunges (135/95)
7×1 Snatch
5×2 Overhead Squat
50 Ring Dip (AQAP)
STRENGTH- 7 Min EMOM
1 Snatch (+) 1 Hang Snatch
METCON – 3×3 Minute AMRAP – 1 Min Rest Between
3 Power Snatch
6 Hand Release Push Up
9 Overhead Squat (95/65)
Strength
4×1 minute L-Sit
METCON- 7 Rounds
200 Meter Run
10 Ring Dip
10 Box Jumps (24/20)
1 Minute Rest b/t Rounds
STRENGTH
1 Push Press (+) 1 Split Jerk
METCON: 5 Rounds
3 Wall Climbs
10 Kettlebell Swings (53/35)
30 Double Unders
50 Kettlebell Swings (53/35)
400 Meter Run
75 Sit Up
800 Meter Run
75 Sit Up
400 Meter Run
50 Kettlebell Swing