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
Read More1. 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