02/25/2021

Clean (10 min to work clean skill and build weight )
Metcon (AMRAP – Reps)
8 min AMRAP
Rx+:
16 Alt Reverse Lunge – 135/95
16 Toes to Bar
16 Alt Reverse Lunge
12 Pull Ups
16 Alt Reverse Lunge
8 C2B
16 Alt Reverse Lunge
4 Bar MU

Rx:
16 Alt Reverse Lunge – 135/95
16 Toes to Bar
16 Alt Reverse Lunge
12 Pull Ups

Scaled:
16 Alt Reverse Lunge – 95/65
16 Knees to Elbows
16 Alt Reverse Lunge
12 Jumping Pull Ups

Clean (5 min to build to a 1RM Clean)
5 min build time starts immediately after the WOD is finished
Metcon
Weakness Conditioning:
15 min AMRAP
30-20 -10
Heavy Wall Ball
25 ft HS Walk or 30 sec HS Hold
Cal Assault Bike
25 ft HS Walk or 30 sec HS Hold
DB Box Step Overs (50/35, single DB)
25 ft HS Walk or 30 sec HS Hold

10 min AMRAP
20 Cal Row
+3 Burpees over rower, lateral

Metcon
Weakness Skill:
Pick 1 – Bar Muscle Up/Toes to Bar/Squat Snatch

Option 1: Develop skill with coach-directed skills

Option 2: Practice skill or build weight, then…
EMOM x 10 10-15 sec AMRAP

Option 3:
EMOM x 10
Min 1:
1 Power Snatch (medium wt)
1 Hang Power Snatch
1 Squat Snatch
1 Hang Squat Snatch
Min 2:
3 TTB
3 Pull Ups
3 C2B
1 Bar MU
– optional build ladder, extend reps if it takes you less than 30 sec

5 Rounds x
7 Overhead Squat (medium weight)
12 Evil Wheel
15 Pendlay Row

Metcon
Weakness: Strength
Strict Pull Up – 5 x 5; all heavy
Pendlay Row – 4 x 6-8; all heavy

4 Rounds x
10 Evil Wheel
15 Ring Row
20 Banded Reverse Flye