1. Oly

1.1
15-Minutes to Find
Snatch (1 Rep Max for the Day)

1.2
15-Minutes to Find
Clean & Jerk (1 Rep Max for the Day)

2. MetCon

FIT
400m Run
40 Thrusters (35%=45)
400m Run

1. Oly

15-Minutes to Find
Jerk (1 Rep Max for the Day)

2. Dynamic Effort

8 x 1-Minute Rounds
3 Narrow-grip* Bench Press (75% = 105)

*Grip 1-inch Narrower on Each Side than Usual.
**Dynamic Effort = Control the way down, and drive up as hard and fast as possible.

3. MetCon

15-12-9-6-3 Reps FIT
Power Snatch (45%=55)
Pull-ups

12-Minute Time Cap

1. Oly

1.1

Snatch
Work up to 3 Singles (80%=95)

1.2

Clean and Jerk
Work up to 3 Singles (80%=125)

2. Dynamic Effort

10 x 1-Minute Rounds
2 Back Squats (75%=165)
*Dynamic Effort = Control the way down, and drive up as hard and fast as possible.

1. Skills

Butterfly Kipping Pull-up Practice

2. MetCon

5 x 3-Minute AMRAPS FIT (3:00 Rest)
Take 3 Attempts to Accumulate 15 Double Unders and Finish the Remaining Reps as Single Unders
5 Push-ups
10 Alternating Single-leg Box Squats (16” Box)
10 Burpees

-----10-Min Rest-----

1 Round FIT
40 Wallballs (Light=14)
800m Run

1. Oly

1.1
Snatch
Work up to 5 Singles (60%=70)

1.2
Clean and Jerk
Work up to 5 Singles (60%=95)

2.Endurance

FIT
5,000m Row

1. Strength Endurance

8 Hour AMRAP
Move other people’s crap around.

Haha, but seriously, you did so much for us, I cannot thank you enough!!!

1. Dynamic Effort

8 x 1-Minute Rounds
3 Narrow-grip* Bench Press (70% = 100)

*Grip 1-inch Narrower on Each Side than Usual.
**Dynamic Effort = Control the way down, and drive up as hard and fast as possible.

2. Oly

8 x 2-Minute Rounds
3 Snatch Balances (Work Up as Heavy as Technique Allows)

3. MetCon

10-Minute AMRAP FIT
0.3 Miles on Assault Bike
10 Push Presses (55%=70)
5 Barbell Roll-outs

1. Oly

1.1

15-Minutes to Find
Snatch (1 Rep Max for the Day)

1.2

10 x 30-Second Rounds
1 Snatch Pulls (105%=125)

2. MetCon

8 Rounds FIT
8 Kettlebell Swings (Heavy=45)
8 Burpees
4 KB Left-arm Farmer Carry Box Step-overs (16")
4 KB Left-arm Farmer Carry Box Step-overs

1. Strength

Back Squat
1 Set of 5 (40% = 90)
1 Set of 5 (55% = 120)
1 Set of 5 (65% = 145)
1 Set of 4 (70% = 155)
1 Set of 3 (75% = 165)
1 Set of 2 (80% = 175)
1 Set of 1 (85% = 185)
1 Set of 1 (90% = 195)
1 Set of 1 (95% = 210)
1 Set of 1 (100% = 220)

2. MetCon

1-2-3-…-10 Reps FIT
Front Squats (115/80/40%)
Lateral Burpees

10-Minute Time Cap

1. Strength

Bench Press
1 Set of 5 (40% = 55)
1 Set of 5 (55% = 80)
1 Set of 5 (65% = 95)
1 Set of 4 (70% = 100)
1 Set of 3 (75% = 105)
1 Set of 2 (80% = 115)
1 Set of 1 (85% = 120)
1 Set of 1 (90% = 130)
1 Set of 1 (95% = 135)
1 Set of 1 (100% = 145)

2. Accessory

3 Hard* Super Sets
a. Double Dumbbell Incline Chest Flys
b. Double Dumbbell Bent-over Rows
c. Ring Supported Leg Raises

*Today's "Hard Sets" should be 2-3 Rep Shy of Failure

3 Hard* Super Sets
a. Double Dumbbell Bench Presses
b. Double Dumbbell Bicep Curls
c. Dumbbell Russian Twists

*Today's "Hard Sets" should be 2-3 Rep Shy of Failure