STRENGTH

Every 2 Minutes x 3 Sets - power focus

3 Back Squats @ 60-70%

right into

3 Tall Box Jumps

*goal is to move the barbell as fast as possible on the concentric portion

right into

Every 3 Minutes x 2 Sets - strength focus

6 Back Squat @ build to a heavy set of 6

METCON

For Time:
24-18-12
DB Step Ups (50s/35s) (20")
DB Push Press
*300m Run or Ski after each round

NOTES
Farmer Hold on Step Ups

CONDITIONING

For Time:
60/50 cal row
60 DB Snatch @ 50/35
30 Toes to Bar
60/50 cal echo bike
50 DB Snatch
25 Toes to Bar
600m Run
40 DB Snatch
20 Toes to Bar

NOTES
Big workout here. Try and push for big sets on the DB and T2B. Nice and steady on the machine and run.

STRENGTH

EMOM x 5

2 Squat Clean and Split Jerks

then,

6min

Build to heavy Squat Clean and Split Jerk

METCON

2 Sets
EMOM x 6 - alternating
-5 Clean and Jerks (155/105) (Rx+205/245)
-Max Rep Wall Walk

2:00 Rest Between Sets

Score = total wall walk
Barbell should be done in singles, and feel decently heavy. Should be able to complete barbell under :35.

NOTES
Score = total wall walk
Barbell should be done in singles, and feel decently heavy. Should be able to complete barbell under :35.

SWEAT DAY!!!

STRENGTH

4 Sets
6/6 Bulgarian Split SQ @ heavier than last weeks sets of 10
1 Minute rest
6 Bench Press (Heavy)
2 min rest b/t

-lower volume, heavier load than last week

score Bulgarian, put bench in comments

GET FIT

For Time
500m Row
25 Lateral Burpee over rower
50 AB Mat Sit Ups (Rx+50 GHD sit ups)
25 Lateral Burpee over rower
500m Row

Notes

Focus here is to really try and push the burpees much faster than you normally would

STRENGTH

Every 2 Minutes x 5 Sets

5 TnG Deadlift

*start at 60% and build

*no bouncing on these, control the decent

PARTNER WOD

For Time - with partner
50 Hang Power Snatches (95/65)
75/60 cal machine
100 Wall Balls (20/14)
75/60 cal machine
50 Hang Power Snatches (95/65)

*one partner working at a time, machine of choice

Crossfit Endurance Class