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STRENGTH
10 Minute EoMOM of: 3 Cycles of: 1 Power Clean 1 Hang Power Clean 1 Squat Clean METCON 300 Meter Row RUN 15 Down and Backs 15 Burpees 50 D/U's 4 Rounds
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STRENGTH
10 Minute EoMOM of: 5 Back Squats @ 75-80% of 1 RM METCON 20 Pull Ups 20 T2B 20 Box Jumps (24/20) 21 Wall Balls (20/14) 5 Rounds (15 Minute Time Cap) --- This means I don't think you are going to finish this one! STRENGTH
10 Minute EoMOM of: 5 Deadlifts @ 75-80% of 1RM METCON 7 S2OH (115/175) 7 BF Burpees 7 Rounds THEN Finish with a 1 Mile RUN STRENGTH/SKILL
10 Minute EoMOM of: 5 Front Squats @ 75-80% of 1 RM METCON 30 D/U's 20 Alternating Lunges 10 Power Cleans (155/105) 13 Minute AMRAP STRENGTH/SKILL
10 Minute EoMOM of: 5 Bench Press @ 75-80% of 1 RM METCON - Light Diane.... + Deadlifts (185/135) H/S Push Ups Pull Ups 21-15-9 STRENGTH/SKILL
10 Minute EoMOM of: 5 Squat Snatches @ 75-80% of 1 RM METCON - KB Cycle 10 KB Snatches (left) 10 KB Snatches (right) 10 Around the World 10 Alternating One Hand KB Swings 10 KB Swings 10 Front Squats 5 Rounds METCON
TEAM ROW : Switch Every 500 Meters Team of 2: 6,000 Meters Team of 3: 9,000 meters STRENGTH
10 Minute EoMOM of: 4 Deadlifts @ 80-85% METCON Thrusters (95/65) T2B 27 - 21 - 15 - 9 STRENGTH
10 minute EoMOM of: 4 Bench Press @ 80-85% METCON 15 Push Press (115/75) 15 Burpee Box Jump Overs (30/24) 15 Ab Mat Sit Ups 9 Minute AMRAP STRENGTH
10 Minute EoMOM of: 4 Back Squats @ 80-85% of 1RM METCON 16 KB Swings (70/53) 400 Meter RUN 16 Alternating KB Snatches (70/53) 200 Meter Run 3 Rounds |
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