For back squats, pick the same weight to do for all 3 sets of 5 reps. For the metcon, you’ll do 21 hang power snatches, 21 front squats, and 21 toes-to-bar, then 15 of each, then 9 of each. Use the same bar for HPS and FS. Do V-ups if needed as a modification for TTB. Strength Back squat 5-5-5 Conditioning 21-15-9 For time: hang power snatch, 115/75# front squat, 115/75# toes-to-barRead more

Find a 1RM jerk from the racks. If you don’t push jerk and are newer to the split jerk, then you may not want to go for a max and use this time to work on your form. The metcon has a buy-in of an 800m run. Then whatever time you have left is for the triplet of squats, burpees, and push presses. Push press weight should be moderately heavy – not as much as Monday’s “MK” – ideally you are doing 10 reps in 1 or 2 sets. Strength 1RM jerk Conditioning In 12 minutes: Run 800m then in remaining time AMRAP: 20 air squats 15 burpees 10 push presses, 115/75#Read more

Team up and have one person start on power cleans and the other on the rower. You will do as many cleans as possible until the other partner finishes rowing. Then switch. Continue in this fashion until you finish 100 power cleans and call TIME. The weight should be moderately heavy – around 75% of your clean. If there aren’t enough rowers, teams may run. If there is an odd number of people, there can be a team of 3 where two people act as one person (that team of 3 would have to run 200m) In teams of 2 for time: 100 power cleans, 165/110# row 250mRead more

Strength should be fairly quick – these are not necessarily maxes, just to get you in the overhead squat position for the metcon. The metcon is 10 to 1 of these movements. So you’ll do 10 box jumps, 10 overhead squats, 10 push-ups, and 10 KB swings. Then 9 of each, 8 of each, etc. Your score is total time. Strength Overhead squat 3, 3, 3 Conditioning 10-1 for time: box jumps, 30/24″ overhead squats, 95/65# push ups KB swings, 53/35#Read more

For bench press, get in three heavy sets of 8 reps each. Increase weight, but since they all should be heavy, those jumps between working sets shouldn’t be too big. For the metcon, we’re going to test your grip strength and ability to stay on the pull-up bar doing a gymnastic complex. Each complex counts as 1 rep and consists of doing TTB + CTB + KTE + PU. Do that complex 5 times, then go back out for the run. You may drop from the bar at any time and you may stay on the bar between complexes. Your score is rounds + reps (remember that 1 rep = 1 complex)   Strength Bench press 8, 8, 8 Conditioning AMRAP in 15 minutes: 200m run 5 gymnastic complexes* *1 gymnastic complex = 1 toes-to-bar +1 chest-to-bar pull-up + 1 knees-to-elbows + 1 pull-upRead more