Friday

Friday

Friday

Snatch (1 RM)
-20 Minutes to establish 1 RM
-no more than 4 attempts above 90%
Clean and Jerk (1 RM)
-20 Minutes to establish 1 RM
-no more than 4 attempts above 90%
Cash Out
With any extra time complete the Endurance, Core or both
Metcon (Time)
100 AB Mat Sit ups
Metcon (Time)
Endurance

3RFT
500m Row
400m Run

Rest 3 Min


Friday

Friday

Weightlifting
Hang Power Clean (5×5)
-Every 2:00 for 5 sets complete five reps from the hang
-This will challenge your grip
-Keep bar close as you pull, work on cycling
Metcon
Kettle Klime (Time)
“Ketle Klime “
For Time

25 KB Swings (53,35)
3 Rope Climbs
20 KB Swings (53,35)
2 Rope Climbs
15 KB Swings (53,35)
1 Rope Climb

RX+: (70,53) (5,3,1)
L3: (35,26) (2,1,1)
L2: (10,10,10 Ring Row)
L1: (26,18) (10,10,10 DB Bent Over Row)

Cash Out
3 Rounds
10 DB Pullover
20 Hammer Curl
30 Band Pushdowns