Weightlifting 

• 2-Position Clean (knee, high hang) from blocks – RM
• Clean Pull – 113%x3, 118%x3, 123%x3
• Front Squat

Every minute, on the minute, for 5 minutes:
Front Squat

  • Set 1 – 2 reps  60%
  • Set 2 – 2 reps  65%
  • Set 3 – 2 reps 70%
  • Set 4 – 1 rep  75%
  • Set 5 – 1 rep 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat

  • Set 6 – 85% x 1 rep
  • Set 7 – 85-90% x 1 rep
  • Set 8 – 90% x 1 rep
  • Set 9 – 90% x 1 rep
  • Set 10 – 90% x 1 rep

Barbel  Conditioning

3 rounds of:
AMRAP 2:

  • 1 Power Snatch, 70kg
  • 2 OHS, 70kg
  • 3 Power Cleans, 70kg
  • 4 Front Squats, 70kg
  • 5 Bar Facing Burpees

1 minute rest between rounds

Emom 14 minutos

  • Even minute: 5 Deadlift 140kg, 5 stric HSPU
  • odd minute: 3 muscle up

Metcon

10 RFT:

  • 3 Muscle ups
  • 5 Alt. Pistols (3/side)

Metcon

Amrap 8 minutos

6-9-12-15-18…

  • Thruster, 95/65
  • TTB