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Monday, 6/29: Snatch & Met Con – Hang Power Snatch, Air Squats, and V Ups

Tuesday, 6/30: Press & Met Con – Shoulder to Overhead and Alternating Front Rack Reverse Lunges

Wednesday, 7/1: Deadlift & Met Con – Deadlift and Burpee Box Jump

Thursday, 7/2: Skill

Warm Up
3 Rounds
6 Alt Bird Dogs
6 Alt T Push Ups
6 Spider Lunge w/ reach up
6 Jump Squats
 
EMOM 8 Minutes
A) Handstand Hold
B) 5 Hollow Raises+10 Hollow Rocks
 
Strength
Push Press (25 Min)
Prep: 1×5 w/bar, 4×3 working up
Work: 5×3 at

Monday, 3/25: EMOM Met Con & Tempo Push Up Skill
Tuesday, 3/26: Barbell Complex Partner Met Con – Deadlifts, Hang Power Cleans, Power Jerk, and Burpees
Wednesday, 3/27: 3 Round Max Work Met Con – Row, Double Unders, Bike, and Wall Ball
Thursday, 3/28: Cleans & Met

Strength
Power Clean Cluster
3-3-2-2-2

Met Con
AMRAP 12 Minutes
60 Wall Ball
30 Hang Power Cleans (M: 155/115/75, W: 103/78/53)
60 HSPU

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Strength
Front Squats (30 Min)
Prep: 1×10 w/bar, 4×3 working up
Work: 3-3-2-2-2 working up

3 Rounds for Quality
16 Alt Pistols (or scaled option)
8 Single Leg KB RDL/side (both hands on KB)
16 Hollow Rocks
:45 Side Plank/side

Strength
OH Complex (30 Min)
Prep:
1×5 Strict Press (bar only)
2×3 Push Press (working up)
2×2 Push Press+2 Jerks (working up)

Work:
5 Push Press
4 Push Press+1 Jerk
3 Push Press+2 Jerks
2 Push Press+3 Jerks
1 Push Press+4 Jerks
5 Push Press

Work up in

Partner Met Con*
12 full Rounds (6x each) 30 Min Cap
18 Wall Ball
12 Pull ups
6 DB Devil Press
*Partners alternate exercises (A does WB, B does PU, A does DP [1 round], B does WB, A does PU etc)

Reminder:

Bring-a-Friend Day, Saturday 1/12 @ both locations

Met Con
6 Rounds of :30 Work/:30 Rest at each station
– Row
– DB Devils Press (M:35/20, W:25/15)
– Assault Bike
– Ab Mat Sit Ups
– Double Unders

Team Met Con
In teams of 3-4
Karen +TUP
150 Wall Ball each
then
15-12-9-6-3 reps of
• Power Clean (M:155/135/105/75, W:103/93/73/53)
• Pull Ups
• Front Squat
• Pull Ups

Scale Wall Ball to 120/100/75 reps
Scale Pull Ups to
10-8-6-4-2 Pull Ups or Jumping Pull Ups
9 Ring