Partner Metcon For time (32:00): Snatches (Power or Squat) and Row RX For time with a partner (32:00): 50 snatches (power or squat) (65/75 lb) 2,000-m row 40 snatches (75/95 lb) 2,000-m row 30 snatches (85/115 lb) 2,000-m row – Rest 1:00 Max rep touch-and-go snatches (choose any weight) – Athletes split reps as they […]
Pre-workout Strength Back Squat: 4 Sets of 3 Reps at 80% Back Squat: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon 3 Rounds for Time (10:00): Russian KB Swings and Box Jump-Overs RX 3 rounds for time (10:00): 40 Russian KB swings (35/53 lb) 20 box […]
Every 2:00 for 6 rounds: Rope Climbs and Max WBS RX Every 2:00 for 6 rounds: 2 rope climbs (15 ft) Max wall-ball shots in remaining time (14/20 lb)(9/10 ft) – Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round. SCALED Every 2:00 for 6 rounds: 2 rope climbs (10 ft) […]
Strength Training Day Deadlifts: 6 Sets of 3 Reps at 80% Deadlift: 6 sets of 3 reps at 80% of 1 rep max. – Use the same load across all sets. Post Workout Accessory 3 Sets: Banded Deadlifts and Banded Pull-Aparts 3 sets: 10 banded deadlifts 10 banded pull-aparts
AMRAP 12: Ring Dips and SDHP RX AMRAP 12: 12 ring dips 12 sumo deadlift high pulls (75/115 lb) SCALED AMRAP 12: 9 ring dips 12 sumo deadlift high pulls (65/95 lb)
