For strength, set up your empty bar and weights that you will need for your power snatch. At the call of 3-2-1 GO, you may take exactly 15 minutes to find your 1RM power snatch or snatch for the day. The Metcon is a team style WOD. Athletes may start chipping away as soon as they return from the 800M Run. You may switch with team members at your discretion, and all 3 athletes may work together, but only one athlete per station at any time. Strength   1RM Snatch or Power Snatch Conditioning With a 20 Minute Cap In Teams of 3 Complete: 800M Run then, 200 Shoulder to overhead (145/95) 2500 M Row 40 Alternating OH lunge shuttle runs (5 mats)Read more

During strength you’ll be working up to a heavy 3 rep hang clean. You may put the bar down but only if you immediately pick it back up between lifts. New lifters and those not yet using heavy weight should keep the bar off the ground between sets to work grip, and upper back strength. For conditioning you’ll be doing 4 rounds for time while using a moderate to heavy barbell, reps should be singles for most, but they should be fast singles. Scale pull-ups to banded strict or ring rows today. If you have any double unders in you at all, you should go for the 20 per round, I mean….it’s only 20. Strength Hang Clean 3,3,3,3 Conditioning 4 rounds For Time 5 Power Cleans (185/125) 10 Pull-ups 20 Double Unders    Read more

The goal is to test your fitness level by testing your ability to recover. After going all out on round one, you rest about 10 minutes, do it again in 10, and then again in another ten or so. How much fall off you experience in your second and third round time is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state. “OPT Repeatability Test” Row 250 10 Kettlebell Swings (70/53) 10 Burpees 10 Kettlebell Swings 10 Burpees 10 Kettlebell Swings Row 250Read more

Work on form and speed under the bar during the jerks today. If its going up smoothly, go for a 2 rep max! Conditioning should be a light barbell allowing for several rounds to be completed. Try to stay unbroken where possible, or do each movement in one set each. Hustle on the runs. Strength Split Jerk 2,2,2,2 Conditioning AMRAP in 12 minutes 12 front squats (95/65) 9 Shoulder to overhead (same bar) 200M RunRead more

Today is 15 minutes of straight work. Each team member starts at one station and rotates on the minute, keep track of reps at every station then total them up after the 15 minutes. Power snatches should be light, but continue to be conscious of form. No rest between movements, treat this as an endurance effort and move methodically between stations. In Teams of 3 15 Minute alternating circuit of A) Power Snatches (95/65) B) Calorie Row C) Burpee Pull-upsRead more