Strength:
Power Snatch
1-1-1-1-1-1-1
Power Clean
5-5-5
Metcon:
12-10-8 reps of:
Power Clean 60/40kg
Thrusters 60/40kg
Pullups
Strength:
Power Snatch
1-1-1-1-1-1-1
Power Clean
5-5-5
Metcon:
12-10-8 reps of:
Power Clean 60/40kg
Thrusters 60/40kg
Pullups
50m sprint x 5
3 min rest between runs
10 rounds of 15 burpees
Rest 1 min between sets
Strength:
Max reps in 5 mins of:
Muscleups
Max reps in 5 mins of:
Pushups
Metcon:
3 rounds for time of:
30 Box Jumps
30 Wall balls 10/6kg
Finisher:
100 Butterfly situps
100 Medball Twists
Max in 5 mins;
Thruster @ 40kg/30kg
Max in 10 mins;
Deadlift @ 60kg/40kg, 5 reps
Power clean @ 60kg/40, 5 reps
Max in 5 mins;
Pull-ups
40 Double Unders
30 Squats
20 KB Swings (24kg)
10 Chins
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
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8 rounds of:
Run 400 meters
Rest 90 seconds
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For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
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