Weightlifting Back Squat *Set 1 – 5 reps @ 75-80% of 1-RM *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 1 rep @ 90-95% Rest 2 minutes between sets. Metcon For time: 800 Meter Run 10 Front Squats (155/105 lbs) 20 Burpee Box Jump-Overs (24″/20″) 10 Front Squats (155/105 lbs)  Read more

Weightlifting Take 20 minutes to build to today’s 1-Rep Snatch (10 Sets): Build over the course of the 10 sets to today’s heavy single – not necessarily a 1RM Metcon Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – 5 Hang Squat Snatches 135/95# Minute 2 – 6 Bar Muscle-Ups or (scaled: 12 Pull-Ups) Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.  Read more

Metcon In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 500 Meter Row 15 Ring Dips 30 Russian Kettlebell Swings 60 Double Unders 15 Ring Dips 30 Russian Kettlebell swings 500 Meter Row  Read more