Start up(14)
stretch 4 mins

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

3rds(5)
10 plyo
8 deadlifts
6 hang clean
4 jerks

work up to hvy clean and jerk 85-90%of 1rm(10)

Metcon/Metcon-comp(10)
"Grace"
30 clean and jerks for time
135/95

rest then

3rds(12)
15 kbs 53/35-35/20
15 step ups/box jumps 24/20

Finisher
70 rtw
stretch and roll any hotspots

Start up(14)
stretch 4 mins

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

warm up(5)

Metcon/*Metcon-comp(12)
21-15-9
snatch 75/55 *105/75
burpee step ups/ *box jumps 24/20

afterburner(2)
tabata row x4

Finisher
low back smash(2)
samson stretch(2)
100 slow bicycles

3 kierrosta:

800m juoksu
50 selänojennusta

50 istumaannousua

Start up(14)
stretch 4 mins

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

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Metcon/*Metcon-comp(17)
4rds
12 ohs 75/55 *95/65
15 butterfly sit ups/*ghdsu

800m run after round two and round four.

skill(8)
5 rope climbs/rope climb goat work. Work on technique.

Finisher
2 min IT stretch
2 min sh distraction
100 slow bicycles

• PARTNER WORKOUT - For Time (30 minute time cap):

• 400 meter run
• 100 KBS @ 53/35 lbs.
• 400 meter run
• 100 KB Goblet Squats @ 53/35 lbs.
• 400 meter run
• 100 Burpees
• 400 meter run
• 100 Plate Overhead Walking Lunges @ 45/25 lbs. (100 total steps)

• Standards - Partners perform 400 meter runs together each time. Reps are split evenly between partners on all other movements. Can be broken up in whatever manner team chooses.

10 Shoulder to Overhead
1 minute plank hold
15 Push Ups
10 KB Snatch each side
20 KB Swings

Do 200 DU For time
Everytime You miss a DU, do 10 air squats

4 rounds
5 T2Bs
4 windshield wipers
5 strict C2Bs
5 ring dips

Split Jerk: 3x3 (use blocks)

find max:
1 squat snatch + 1 hang squat snatch + 1 ohs

after wu, use max 20 min to find max.
Additonal three sets with 75-85% of days max