Hang snatch (3-3-3-3-3 @ 65% ) then 5 minute AMRAP 150 double under "buy-in" 12 thrusters (95/65) 12 chest-to-bar pull-ups Rest 5 minutes 5 minute AMRAP 100 double under "buy-in" 9 thrusters (115/80) 12 toes-to-bar Rest 5 minutes 5 minute AMRAP 50 double under "buy-in" 6 thrusters (135/95) 12 pull-ups *score is total number of thrusters, pull-ups, and toes-to-bar
Back Squat (5-5-5 (5lbs heavier then last week)) Front Squat (5-5-5-5-5 (65%) ) Metcon (Time) 3 Rds 21 KB swings (53/35) 15 Burpees over bar 9 Squat Snatches (135/95)
REST DAY
12 minutes to find a heavy snatch then Metcon: 30 pull-ups 400m overhead lunges (35/26) 15 squat cleans (135/95) 400m run weighted carry (20/14) 15 squat cleans (135/95) 400m overhead lunges (35/26) 30 pull-ups
3x5 Back squats @ 60-70% of 1RM (+5lbs from Monday) 3x5 Shoulder press @ 60-70% of 1RM then Teams of 2: 25 min AMRAP (rounds and reps) 9 rope climbs 40 clean and jerks 40 burpees 40 power snatches 40 overhead squats 1st round every barbell is 95/65 2nd round every barbell is 115/80 3rd round [...]
Bergners' Snatch warm up Gymnastics Metcon (AMRAP - Reps) Tabata V-ups RX+ = t2bar Metcon 10,9,8,7,6,5,4,3,2,1 burpees, ring rows, dips
Metcon: 1 mile run 100 double unders 75 wall-balls (20/14) 50 box jumps 1500m row then 5x5 handstand push ups (increasing difficulty/deficit) 4x20 hollow rocks
15 minutes to find a 5RM deadlift then 5 Minute AMRAP Cash-in: 30 calorie row then with remaining time: AMRAP Power Cleans, 135/95 - Rest 5 min - 5 Minute AMRAP Cash-in: 20 calorie row then with remaining time: AMRAP Power Cleans, 155/105 - Rest 5 min - 5 Minute AMRAP Cash-in: 10 calorie [...]
Back Squat 5-5-5 @ 60-70% (+5lbs from last week) Front Squat 5-5-5-5-5 @ 60-70% (+5lbs from last week) then "Pulling Party" 16 minute time cap 100 Double unders (DU) 40 Kettle bell (KB) swings (53/35) 40 Pull-ups 80 DU 30 KB swings 30 Chest-to-bar pull-ups 60 DU 20 KB swings 20 Toes-to-bar 40 DU 10 [...]
3×5 back squats (add 5lbs from Monday's weight) 3×5 bench press @ 60-70% then AMRAP 18: 30 Thrusters (95/65) 30 Box Jump Overs, 24/20 30 Cal Row 30 TTB then skill work