EMOM 12 1 snatch +1 hang snatch +1 o.h.s*add weight on round 3/6/9 Metcon: 21-15-9hang sn @ (75% of complex) Lateral burpees
Tabata core x 2 Planksit ups Plank Hollow rocks E4MOM16 21 KBS 15/12 cal AB 9 burpees
Strength/Skill: 20 min T.G.U 2 x 3 light 2 x 2 mod 2 x 1 heavy Strength ca$h out 10 wall walks Metcon: 3RFT20/17 cal row12 DB hang sn. (6L 6R) 12 DB thrusters
Cardi Test:100 cal AB Strength: 15 min Back Rack Step ups to knee height4 x 10 building Metcon: AMRAP 62 BBJO (asc by 2s)3 KBS mod (asc. by 3s)
Strength: 20 min 4 sets building 3 strict press + 6 push press + 9 push jerks Metcon: cap 20 min “Money Order” Ca$h In100 Dubs/200 singles 4 RFT21 sit ups15 S.T.O9 push ups Ca$h Out100 dubs/200 singles
9:30AM Bear Complex 10:30 Comp class
Strength: 15 min Front Rack Lunges 4 x 12 “DT”5 rds for time12 deadlifts (155/105) 9 hang cleans (155/105) 6 push jerks (155/105) Cap at 15 minutes
Tabata 1 push ups sit ups rest 2 min Tabata 2 push ups hollow rocks “Cored” 40-30-20-10 Burpees KBS (mod) Dubs ( x2 singles)
EMOM 12 *add weight at round 4&82 dl + 2 h.cl + 2 f. Sq. + 2 push jerk “Spring Loaded” AMRAP 99 thrusters (45/35) 30 dubs/60 singles
Strength: 20 min Behind head strict press 2 x 12 light2 x 10 mod light 4 x 20 hollow rocks “Chicken Tacos” AMRAP 10Asc by 2’s2 BBJO2 alt. DB sn. (mod/light) 2 push ups