Tuesday: 070318 (2-11)


Warm-up:

MetCon:
AMRAP 20:

Weightlifting: 2-4 Clean + Jerk (80% of 1RM)
Monostructural: 400m Run
Gymnastic: 5 Pull-up

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Monday: 060418 (1-2)


Warm-up:

Warm-up:
1-Mile Easy Run

MetCon:
AMRAP 20:

Gymnastic: 5 Pullup
Gymnastic: 10 Pushup
Gymnastic: 15 Air Squat
Weightlifting: 1 Clean + Jerk (225/135#)

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Cooldown:
1-Mile Easy Run

Monday: 111317 (2-1)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

ME Upper:
3-Board Bench Press: Find 1RM

MetCon:
3 RFT:

Pullup
3 Snatch Complex (Power Snatch + Overhead Squat + Snatch-Grip Push Press)

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