Oly lift prog W4D1 Muscle snatch 1-1-1-1-1 Power snatch 1-1-1-1-1 Snatch 1-1-1-1-1 Front squat 5-5-5-5-5 METCON 3 rounds for time 1000m row 25 handstand push ups 25 pistols
Tabata push press, 75 lb. Tabata sit-up Tabata sumo deadlift high pull, 75 lb. Tabata push-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Your score is the total reps for all 32 intervals. Then…surprise!
For time: Run 5000m
Oly lift prog W3D3 Hang squat clean + 1 jerk 5-3-3-1-1-1 Clean pulls 2-2-2-2 @ 110% of 1RM Back squat 5-3-3-1-1-1 with a 1 sec pause at the bottom METCON 3 rounds for time of: 10 dumbbell power snatches, left arm 10 single-arm overhead squats, left arm 10 L-pull-ups 10 dumbbell power snatches, right arm…
3 rounds for time: 10 clean and jerks 135/95 50 wall balls 20/14
Oly lift prog W3D2 Overhead squat 5-3-3-1-1-1 Push press 5-3-3-1-1-1 Split jerk 5-3-3-1-1-1 Strength Weighted pull-ups 3-3-3-3-3-3-3-3-3-3 reps
Linda 10-9-8-7-6-5-4-3-2-1 reps for time of: 1 1/2 body-weight deadlift Body-weight bench press 3/4 body-weight clean Set up three bars and storm through for time
Oly lift prog W3D1 Snatch 5-3-1-1-1 Snatch pull 3-3-3-3 @ 110% of today’s 1rm Front squat 5-3-1-1-1 METCON For time: 30 ring muscle ups
In teams of 2 Strength 10 minutes to find 3 rep max front squat Note: Score is total for both team members (heaviest 3 reps front squat for each team member added together) METCON 20 minutes AMRAP 1 team member work at a time 3 kettlebell swings 53/35 3 goblet squats 53/35 3 toes to…
Take time to stretch, seriously! You should stretch often and today is perfect for that. Roll for 10 minutes Stretch for 10 minutes
