.
Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 reps

Build in weight over the course of the 8 sets.

B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

Start up(14)
stretch 4 mins

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

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

Power(16)
Back Squat- pull chart 90% of 1rm
3@70% of one rep max
3@80% of one rep max
3@90% of one rep max(max reps)

Fitcamp
50 sumo dead high pull
100 single unders
40 hrpu
80 single unders
30 wallballs
60 single unders
20 kb hold
40 single unders
10 walkouts
20 single unders

Metcon(15)
4rds
15 wallballs
15 burpees

Metcon-comp(12)
5rds
4 chest to bar
4 bar muscle ups
4 front squat 135/95
4 thrusters 135/95

Finisher
1 min couch stretch per
1 min chest opener per
50 windshield wipers

Start up(14)
stretch 4 mins

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

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

Power(16)choose one or two
front squat- 4 sec descent- power up-work up
bench- refer to chart 3x5@90%+10
65%, 75%, 85%
sumo deadlift- 6x2 tng

Fitcamp
200 single unders
100 cal ad
50 burpees
25 ground to overhead 25#

Metcon(17)
7rds
10 front lunge(not reverse) 75/55
1 rope climb or 3 strict pull ups
300m row/200m run

Metcon-comp(17)
7rds
10 pistol squats
10 pull ups
20 cal airdyne

Finisher
20 scap push ups
20 t raise
1 min samson per
20 wood chops per

• Muscle snatch
• Hang muscle snatch
• Hang squat snatch

Complete minimum of 5 sets In 20 minutes.
No re-grip or dropping!!
Focus on good form and perfect lifting!!!

25 minutes to work up to a 2 rep max power snatch

AFAP (As Fast As Possible)
3 rounds for time
50 Air Squats
25 Pull Ups
400m Run

A.
Four sets of:
Back Squat x 6-8 reps
Rest 20 seconds
Kettlebell Swings x 15 reps
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds

B.
In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
9 Burpee Box Jump-Overs

AMRAP in 15' of:
3 Hang Power Clean 70kg
6 Pull-up
9 Burpees Box Jump 60cm.

Halting back squat 4x6x60% 1RM, 3s at the bottom

1000m Row, 50 x Overhead Squat @ 20/15kg, 30 x Push-up.

Record time, scaling and any other thoughts.