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A: Metcon (AMRAP - Reps)

Conditioning
3 Rounds:

Max Set of Toes to Bar or K2E or Hanging knee raises

Rest 2:00

Score is total reps

B: Metcon (Time)

Conditioning
3 Mile run

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A: Metcon (No Measure)

Warm-up
Death by 50m sprints

Min 1 – 50m (25x2)

Min 2 – 100m (24x4)

etc…

TIME CAP 10min

B: Hang Clean (Oly Lifting)

Find 2RM Hang Clean

C: Metcon (Time)

Conditioning
2 Rounds:

Row 50/40 calories

50 Wall balls (R+20/14, Rx 16/12)

Run 400m

50 Empty bar thrusters (R+45/35, Rx 33/15)

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A: Deadlift (Strength)

Find 5RM Deadlift

B: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 20 Minutes

4 Power Snatch (R+135/95, Rx 115/75)

8 Ring Dips

12 Box Jump Overs (R+24/20, Rx20/16)

C: Metcon (Time)

If time permits
100 Calories Row

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A: Metcon (No Measure)

Warm-up not for time
3 Steady Rounds

8 Calorie Bike/Row

4-8 Toes to Bar/K2E (try linking)

4 Empty bar muscle snatches

4 Empty bar snatch balance

B: Hang Snatch (Oly Lifting)

Find your 2RM Hang Snatch

C: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 6 Minutes

Climb the Ladder

3 Bar Facing Burpees

3 Shoulder to Overhead (R+155/105, Rx125/85)

6 Bar Facing Burpees

6 Shoulder to Overhead

9 Bar Facing Burpees

9 Shoulder to Overhead

12/12, 15/15, etc.

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A: Metcon (No Measure)

CYCLE 1 TEST WEEK
Warm-up not for time

2 Steady Rounds

50ft Banded Glute Activation quarter squat walk

10 Dumbbell Front Squats

Row 400m

B: Back Squat (Strength)

Find 1RM Back Squat

C: Metcon (Time)

Conditioning
3 Rounds

100 Double Unders (Scale 200 Singles +50 Attempts of DU)

15 Squat Cleans (R+115/75, Rx 95/65)

18 Chest to Bar

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A.: Metcon (Time)

Teams of 2 :

1 Mile Run

80 Hang Power Cleans (R+135/95, Rx115/75)

80 Front Squats

80 Push ups

80 Front Rack Lunges

4min Plank

800 m Run

*Run together

* One barbell per team. Barbell CAN'T touch the ground (exempted on the run). If the bar does touch both partners have to do 10 burpees.

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A: Squat Snatch

Build to a Heavy single

B: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 7

3 x T2B

3 x C&J (R+135/95, Rx 115/75)

6 x T2B

6 x C&J (R+135/95, Rx 115/75)

9 x T2B

9 x C&J (R+135/95, Rx 115/75

Note: keep adding by 3 reps

C: Metcon (No Measure)

Midline Conditioning
Coaches choose 10 min

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A: Front Squat

Build to a heavy single

B: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 18

30 Thrusters (R+95/65, Rx 75/55)

30 Box Jumps (R+24/20, Rx 20/16)

30 Burpees

30 T2B

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A: Shoulder Press

Strict 5 x 5

working load at 75% of 1RM

B: Metcon (Weight)

Shoulder Complex
Every 1:30 for 5 sets

2 x Strict Press

3 x Push Press (R+155/105, Rx 125/85)

C: Metcon (Time)

Conditioning
21-15-9

KB American Swings (R+70/53, Rx 53/35)

HSPU

Cal row

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A: Back Squat

On the 1:30 for 7 sets

3 x Back Squats

Start at 70% and work up by 10/5 #s for a heavy triple

B: Metcon (Time)

Conditioning
5 Rounds

400m Run

50 Air Squats

Note: (R+ Weighted Vest, Rx Body wieght)

C: Metcon (No Measure)

Stretch/Mobility
Coaches choose with remaining time