SKILL: Power Snatch review 

METCON: 24min EMOM (the tens) 
1st min - 10 Power Snatches
RX- 95/65lb. SX- 75/55lb.
2nd min - 10 Handstand Push-ups
SX- Hand release push-ups
3rd min - 10 Calorie Bike/Row

Finisher - 3 Sets
15 Dumbbell curls each arm
20 Banded tricep extentions 

STRENGTH: Deadlift 3 x 3 (add 15lb. To 1RM)
Set 1 - 3 Reps @ 70% of 90% 1RM
Set 2 - 3 Reps @ 80% of 90% 1RM
Set 3 - AMRAP @ 90% of 90% 1RM

METCON: “Hopped up” 
21-18-15-12-9-6-3
Box Jumps 24/20in.
Pull-ups

Finisher - 3Rnds
10 Suitcase Deadlifts w/KB
10 Bent over rows w/KB or DB

 METCON: 
20 Deadlifts 
200m Run/250m Row/400m Bike
20 Kettle Bell Swings 53/35lb.
Run/Row/Bike
20 Overhead Squats 95/65lb.
Run/Row/Bike
20 Burpees
Run/Row/Bike
20 Chest 2 Bar Pull-ups
Run/Row/Bike
20 Box jumps 24/20in.
Run/Row/Bike
20 Dumbbell Squat Cleans 35/20lb.
Run/Row/Bike

ACCESSORY: ROMWOD
and/or
10min AMRAP
25ft. Sled Push 135/95lb.
25ft. Sled Pull

STRENGTH: Back Squat 3 x 5
​Add 15 pounds to 1RM
Set 1: 5 Reps @ 65% of 90% 1RM
Set 2: 5 Reps @ 75% of 90% 1RM
Set 3: AMRAP @ 85% of 90% 1RM

METCON: “Bear Complex” 
5 Rounds for load
7 unbroken sets of
1 Power Clean 
1 Front Squat 
1 Push Press
1 Back Squat
1 Push Press from behind the neck 
30min Time Cap 
Rest as much as needed between rounds

ACCESSORY: 
2000m Row for time
and/or
ROMWOD

STRENGTH: Pull-up pyramid- Strict 
1 Pull-up/rest 10sec
2 Pull-ups/rest 20sec
3 Pull-ups/rest 30sec
- Cont. increasing reps by 1
and rest by 10sec until failure
- If unable to complete 3 or less
reps, add band or do ring rows
- If able to preform 10 or more reps
add weight 
- The goal is to build Pull-up strength
- After failed set, rest 1min then preform
as many Pull-ups as possible with any style

METCON: 6 Rounds for time
200m Run/250m Row
6 Hang Power Cleans 135/95lb.
6 Shoulder 2 Overhead
6 Box jumps 

ACCESSORY: 20min of Handstand work
- Wall walks
- Handstand holds 
- Handstand walks 

STRENGTH: Deadlift 3 x 5 add (15 pounds to 1RM)
Set 1 - 5 Reps @ 65% of 90% 1RM
Set 2 - 5 Reps @ 75% of 90% 1RM
Set 3 - AMRAP @ 85% of 90% 1RM

METCON:  “Karen” w/15min Time Cap
150 Wallball shots 20/14lb.
Then,
As many burpees as possible with time remaining 

ACCESSORY: 3Rnds 
15 GHD Sit-ups
15 GHD Back ext.
Then,
5 x 5 Bench Press 
5 x 5 Front Squats 

STRENGTH: Strict Press 3 x 5
Set 1 - 5 Reps @ 40% of 90% 1RM
Set 2 - 5 Reps @ 50% of 90% 1RM
Set 3 - 5 Reps @ 60% of 90% 1RM

METCON: 5 Rounds for time
10 Sumo Deadlift High Pull 95/65lb.
8 Barbell Push-ups
6 Box jumps 
200m Run/250m Row

ACCESSORY:
5 x 15 Sec L-hold
5 x 30 Sec Wall-sit
​4 x 30 Sec Plank 

Hero Tuesday 
Dobogai 
7 Rounds for time 
8 Muscle-ups
22 Yard Farmer Carry 50/35lb.

ACCESSORY: 
50 Spider-Man crunch
​50 Hollow rocks 

STRENGTH: Back Squat 3 x 5
Set 1 - 5 Reps @ 40% of 90% 1RM
Set 2 - 5 Reps @ 50% of 90% 1RM
Set 3 - 5 Reps @ 60% of 90% 1RM

METCON: 3 Rounds for time
550m Row 
12 Snatch 95/65lb
21 Toes 2 Bar

ACCESSORY: 3Rnds
10 Hollow rocks
10 Superman
10 V-ups
10 Side planks 

STRENGTH: Bench Press
5 x 5 
Work to 5RM
Then reduce by 10% for 2 x 3

METCON: 6min AMRAP
8 Slamballs
20 DUs

ACCESSORY: 
​200 Sit-up

STRENGTH: Deadlift 3 x 5
Set 1 - 5 Reps @ 40% of 90% 1RM
Set 2 - 5 Reps @ 50% of 90% 1RM
Set 3 - 5 Reps @ 60% of 90% 1RM

METCON: 15min AMRAP 
10 Pull-ups
6 Power Cleans 135/95lb.
10 Air Squats

ACCESSORY: Handstand Practice 
5 Wall walks 
5 x 30sec Wall Handstand 
4 Chair HS w/3 tucks each
5 x 30sec Wall-Sit 15/10lb.

STRENGTH: Strict Press 5-3-1
Set 1 - 5 Reps @ 75% of 90% 1RM
Set 2 - 3 Reps @ 85% of 90% 1RM
Set 3 - 1 Rep + @ 95% of 90% 1RM
If athlete does not have a 1RM 
Find it here

METCON: For Time
120 Push-ups/RX+ Ring Push-ups
Every minute on the minute do 12 Air Squats 

ACCESSORY: ROMWOD

STRENGTH: 5-4-3-2-2
Squat Snatch 
Build to heavy set of 2

METCON: 
1000m Row/800m Run
10 Slamballs 20/10lb.
800m Row/600m Run
10 Wallball shots 20/14lb.
600m Row/400m 
10 Slamballs
400m Row/400m Run
10 Wallball shots
200m Row/200m Run
Finsiher - 100DUs

ACCESSORY: 
100 Knee tuck crunch
100 Flutter kicks
​100 High arm crunch

STRENGTH: Back Squats 5-3-1
Set 1 - 5 Reps @ 75% of 90% 1RM
Set 2 - 3 Reps @ 85% of 90% 1RM
Set 3 - 1+ Reps @ 95% of 90% 1RM
If athlete does not have a 1RM 
do not rep out on last set
​instead find 1RM

METCON: 10-9-8-7-6-5-4-3-2-1 (20 min cap)
Handstand Push-ups
Knees 2 elbows

ACCESSORY: 
6 x 150m Sprint on Row with 30sec rest
4 x 30sec Plank
2 x 60sec Wall-Sit 25/15lb.

Sprint Rounds for time 
75 DUs 
30 Power Cleans 95/65lb
10 Slamballs 30/20lb.

3min Rest

15 Bar over burpees
15 Muscle-ups
15 Bar over Burpees

3min Rest

65 DUs
25 Power Cleans 95/65lb.
15 Chest 2 Bar Pull-ups

3min Rest

15 Bar over burpees
45 Kettlebell Swings 53/35lb.
15 Bar over burpees

ACESSORY: TABATA
- Handstand holds on Wall
​- sit-ups

STRENGTH: Deadlift 5-3-1
Set 1 - 5 Reps @ 75% of 90% 1RM
Set 2 - 3 Reps @ 85% of 90% 1RM
Set 3 - 1 Rep + @ 95% of 90% 1RM
(AMRAP one Rep min)

METCON: Master Qualifier Event 1 - 2016
21-15-9
Calorie Row/bike
Thrusters 95/65lb.

ACCESSORY: 3Rnds
10 T2B
10 Hollow rocks
10 V-ups

STRENGTH: Strict Press 3 x 3
Set 1 - 3 Reps @ 70% 1RM
Set 2 - 3 Reps @ 80% 1RM
Set 3 - 3 Reps+ @90% 1RM

METCON: 
Run 400m 
Then
21-15-9
Chest 2 Bar pull-ups
Wallball shots 20/14lb.
Then
Run 800m

ACCESSORY: Handstand practice 
5 Wallwalks with 5sec hold 
6 Kick to handstand against wall w/20sec hold
Work on Handstand off wall & walking

STRENGTH: 10min EMOM 
1 Power Snatch + 1 Overhead Squat
Start with light weight 
Add weight every 2min
to max weight by end of EMOM

METCON: For Time
20 Burpee over bar
30 Power Snatches 75/55lb.
40 Overhead Squats 75/55lb.
50 Calorie Row/bike

ACCESSORY: 
Pendlay Row 4 x 10
Strict Pull-ups w/2sec pause at top 5 x 5
​10-8-6-4-4 Close grip bench press 

STRENGTH: Back Squat 3 x 3
Set 1 - 3 Reps @ 70% 1RM
Set 2 - 3 Reps @ 80% 1RM
Set 3 - 3 Reps+ @ 90% 1RM
+ means As Many Reps As Possible 

​METCON: 10min AMRAP
5 Tire Flips
5 Man makers 35/26lb. (Dumbbell in each hand)
250m Row

METCON: For Time
15-12-9-6-3 Box Jumps
10-10-10-10-10 Toes 2 Bar
​
2min Rest

50-40-30-20-10 DUs
10-10-10-10-10 Burpees

ACCESSORY: 3Rnds no measure
25 Back ext.
​25 GHD Sit-ups

STRENGTH: Deadlift 
3 x 3
Set 1 - 3 Reps @ 70% of 90% 1RM
Set 2 - 3 Reps @ 80% of 90% 1RM
Set 3 - 3 Reps+ @ 90% of 90% 1RM
+ means that you preform max reps at that weight
​with a minimum of 3 reps.

METCON: 12-9-6-3
Power Clean 135/95lb.
Pull-ups
Front Squats 135/95lb.
Pull-ups

ACCESSORY: 
50 Hollow rocks
40 Sit-ups
30 Russian Twist
20 V-ups
10 5sec pause squat on rig