Lifting Day

5x5 Deadlift

3x5 Hang Power Clean

3x5 High Hang Power Snatch
3x5 Shoulder to Overhead

5x5 Overhead Squat

Skill:

Good Morning

MetCon

21-15-9

Squat Clean 60/40

Ring Dip

Double Under

8min EMOM:

8 Push-Press 40/30

MetCon

100 Pull-ups

Per 10 Pull-ups 100m Run

Strength:

3x10 Overhead Squat

MetCon

5x1000m Row

Row Time Half Rest

Skill:

Snatch

MetCon:

Open Workout 15.1

9min Amrap

15 Toes to Bar

10 Deadlift 52.5/35

5 Snatch 52.5/35

6min Cap

1RM Clean and Jerk

12min EMOM:

7 Reps Hang Power Clean ''1RM  %50''

MetCon:

For Time

50 Double Under

15 Kettlebell Swings 55/35

40 Double Under

15 Push-ups

30 Double Under

15 Kettlebell Swings 55/35

20 Double Under

15 Push-ups

10 Double Under

Strength: Back Squat

5-7 Min. to find 1RM Back Squat

EMOM: 6 Min.

6 Back Squat at %80 of 1RM

WOD:AMRAP 12 Min.

Row 300m

12 Kettlebell Swing (55/35lbs)