Strength/Skill:

Snatch

Metcon:

AMRAP 15:

3 Snatches (@75% of 1RM)

5 Burpees

150 M Run

*Snatch Reps Increase By +1 Each Round

Strength/Skill:

-3 Rep Deficit Deadlifts

-2×160’ Heavy Walking Lunges

-3×160’ Suitcase Carries Each Arm

-Banded Plank Holds

4 Rounds :25 On / :35 Off

Mobility

Metcon:

Teams Of 2:

For Time:

Row 800/Bike 1.6k

30 Ground 2 Overhead (95/65)

90 Double Unders

30 Push Ups

90 Air Squats

30 Push Ups

90 Double Unders

30 Ground 2 Overhead (95/65)

Row 800/Bike 1.6k

* Teams may start with either the row or bike, but must finish with the other.

Strength/Skill:

Back Squat

Metcon:

EMOM 15:

Min 1: 3 Rope Climbs

Min 2: 14 GHD Sit Ups

Min 3: Max Wallballs

Metcon:

”Helen”

3 Rounds For Time:

400 M Run

21 Kettlebell Swings (53/35)

12 Pull Ups

*Rest

Strength/Skill:

Deficit Strict And Kipping Handstand Push Up Practice