Main – WOD Weightlifting Back Squat (1X8@80%, 1X3@90%, 2X1@100%) Metcon Metcon (Time) 40 Burpees 20 Deadlifts 225/155 40 One-arm KB .....
Main – WOD Weightlifting Hang Clean and Jerk (12 mins to max effort 2 HC and 1 Jk) Hang Clean .....
Main – WOD Metcon (AMRAP – Rounds and Reps) For as long as possible: 0:00-3:00 2 Rounds of: 10 OHS .....
Main – WOD Weightlifting Back Squat (4X5@85%) Metcon Metcon (AMRAP – Reps) 1) EMOM for 7 minutes: 4/2 Muscle-Ups followed .....
Main – WOD Hang Snatch (12 mins to 2 rep max) Metcon Under 3 minute rounds RX. Rest cap 2:30 .....
Main – WOD Weightlifting Power Clean and Push Jerk (4X5 T&G Power Clean & Push Jerk: work to a 5RM) .....
Main – WOD 3 Position Clean and Jerk (12 mins to a max) Floor, Hang, Hip, Jerk Metcon Metcon (Time) .....
Main – WOD Ropes and Knots (Time) As a three person team complete the following In relay format, each team .....
Main – WOD Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 30 Double Unders 15 Power Snatches 75/55
Main – WOD Weightlifting Back Squat (4X8@80) Metcon **ME Muscle Ups if you have them Metcon (AMRAP – Reps) 5 .....
Main – WOD Weightlifting 3 Position Snatch (Floor, Hang, High Hang) (12 mins to max) Perform snatch from Floor, Hang .....
Main – WOD Weightlifting Clean and Jerk (15 mins to 1 rep) Metcon Metcon (Time) 50 Thrusters 45/35# 75 Double-Unders .....
