A.
Five sets of:
Back Squat x 3 reps
Rest as needed
Build over the course of the five sets to today’s heavy triple.

B.
Find heavy Power clean (85%)

Then,

Complete as many rounds and reps as possible in 9 minutes of:
3 Hang clean
6 Front squat
9 Burpees
12 Jumping pull-ups

For time:

20-lb. medicine ball cleans, 42 reps
21 body-weight bench presses
20-lb. medicine ball cleans, 30 reps
15 body-weight bench presses
20-lb. medicine ball cleans, 18 reps
9 body-weight bench presses

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

goat work(5)

Power
back squat
week 4-deload

Fitcamp
3rds
20 burpees
50 lunges
20 jing jangs

Metcon(14)
4rds
15 ohs 75/55
15 burpees over the bar

Metcon-comp(14)
4rds
9 burpee muscle ups
12 ohs 135/95

Finisher
100 rtw
25 cuff iso per
1 min samson per

Rx’d

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(16) optional post wod
bench/strict 5x5
deadlift 6x1
oh squat 5x2

Metcon
16.3 scaled

Metcon-comp
16.3 rx

Finisher
stretch and roll

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

gym goat(5)

Power(16) choose one or two
bench or strict- chart week 2
front squat 4x3 w/2 sec pause on last rep of each set
good mornings 3x8 w/8 ghr following each set

Fitcamp
tabata 8x20/10
ball slams
tire flips
kb hold
sledge
squat jumps

Metcon (13)
otm 10 pull ups-modify as needed
65 wallballs 20/14

Metcon-comp(13)
otm 25 du's
30 bar muscle ups

Finisher
30 v ups
30 cuff iso
30 w raise

OPEN WORKOUT 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb. (61/38 kg)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb. (83/52 kg)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb. (102/65 kg)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb. (124 / 79kg)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb. (142 / 93 kg)
Stop at 20 minutes.

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
For time:
5 Power Snatches (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Power Snatches (145/100 lbs)
20 Box Jump-Overs (24″/20″)
15 Power Snatches (135/95 lbs)
30 Box Jump-Overs (24″/20″)

Athletes may only use one barbell, and must switch out their own weights.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, mountain climbers

3rds(8)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

snatch bal 4x1(6)
squat snatch-work up(15)

Fitcamp
3rds
25 cal ad
50 single unders
25 g2oh
50 cal row

Metcon(12)
otm 15 du's/45 su
30 snatches 105/75

Metcon-comp(7)
Isabel 135/95

Finisher
100 knee tap crunch
lax lat smash 2 mins
low back smash

EMOM 8
3 Squat cleans
(3sec pause at the bottom and top)