Oly 10.2 + Metcon

A.  Power Snatch 6x1 @ 135# - 145# - 155# - 155# - 165# - 165#

B.  Power Clean and Jerk 6x1 @ 180# - 190# - 180# - 180# -190# - 200#
C.  BB Rows shin to gut 4x5 @ 205#

5 RFT:
15 Cal Row

3 Deadlift, 335#

9:34

Metcon

FT:

3 Rounds of Cindy

12 Squat Clean Thrusters, 95#

3 Rounds of Cindy

9 Squat Clean Thrusters, 95#

3 Rounds of Cindy

6 Squat Clean Thrusters, 95#

17:39

Metcon

5 RFT:

5 Deadlifts, 275#

10 Burpees

LT = 4:55, PR = 4:21

3:54

Metcon - Death Race

5 RFT:
15 Cals Bike

10 Burpees

LT = 8:30

7:29

Metcon/Sta

EMOM 45:  7 Burpees

Metcon

Death by Calories on Assault Bike

18R + 9

Metcon

5 RFT:

25 Cals Bike

7 Thrusters, 135#

*Goal = sub 15

14:35

Yoga + Yoga Core

Str

Bench Press @ 265# (90% of 1RM) - 1x2, 5x1
Side Neck 3x20 @ 50#

Rear Neck 3x15 @ 80#

Machine Rows 4x10 (2 wide, 2 narrow) @ 75# - 85#
DB Rows 2x10 ea @ 80# - 90#

BB Hip Thrusts 1x20 @ 225#, 2x12 @ 315#

The Banded March x 5 mins

Metcon

AMRAP 60:

17 Power Cleans, 135#

75 Air Squats

100# DBall carry on shoulder - barn door to end of driveway & back

45# DB Farmer Walk - barn door to end of driveway & back

6R + 8

Oly 10.1 + Metcon

Low Box Drills

A.  Power Snatch 2x2 @ 145#, 4x1 @ 155# - 155# - 165# - 165#

B.  Power Clean & Jerk 4x1 @ 180# - 190# - 180# - 190#

C.  Power Cleans 3x1 @ 200# - 205# - 210#

D.  Snatch Pulls 2x2 @ 190#

E.  Clean Pulls 2x2 @ 255#

42-30-18 FT:

Cals Bike

Alternating DB Hang Power Snatch, 45#

13:08

Str

Front Squat 4x4 @ 250# (85% of 1RM)