SKILLS:

15 minutes of Muscle Up Progressions….

METCON:

For time…..

1000 Meter Row,

then, 4 Rounds of….

15 Wall Balls (14/20),

12 V-ups,

8 Ring Push Ups.

WEIGHTLIFTING (OLY) 

Warm up: 15 minutes of barbell drills (Coaches Choice),

Squat Snatch (3-3-3-2-2) @ 60%, 65%, 70%, 75%%, 80% of 1RM,

Power Clean (5-3-3-3-3) @ 60%, 65%, 70%, 75%, 80% of 1RM,

Front Squat (5-5-3-3) @ 65%, 70%, 75%, 80% of 1RM,

Push Press (5-5-3-3) @ 60%, 65%, 70%, 75% of 1RM,

Clean Deadlift (4×4) @ 80% of 1RM Clean.

*Skip Push Press if performed during Wednesday Strength.