Work up to a heavy 3 reps. You have 5 hard working sets.
For Time:
DEADLIFT
10-8-6-4-2
SHIN HOPS
5-5-5-5-5
LATERAL PLYO SKIERS
30-30-30-30-30
3 Rounds:
20 sec Jumping Jacks
20 sec Plank hold
20 sec Squats
SKILL WORK:
Heel Balance Drill: Standing with toes hanging off a plate, perform an Air Squat.
**Try to keep toes off the ground! Increase the challenge by moving more of the foot off the edge of the plate until it is at the mid foot.
With a partner complete as many rounds as possible in 10 minutes of:
While Partner A completes 5 Cal on the rower, Partner B completes AMRAP of:
5 Box jumps or Box stepups
5 Squats (on top of the box)
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%
Four rounds for time of:
200 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
12 Toes to Bar
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick/Low Ring Muscle Up Progression x 3-4 reps…OR Strict Ring Dips/Strict Banded Ring Dips)
Station 2: Handstand Walk x 10 meters
(use partner assist/shoulder taps on wall OR Wall Walks if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(use the appropriate modification: plate under heel, hold onto rig, hold a weight in front, etc.)
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 200/150 Meters Row
Minute 2 – 20 Alternating Walking Lunges with KBs/DBs (53/35)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Accumulated Front Leaning Rest on Rings
5 minute “Skill Run”
Every minute, stop and complete a “skill”
Dumbbell Hang Cleans and Hang Squat Cleans
15-12-9-6-3
DB Hang Squat Cleans
Wall Walks
SPRINT
Rest as needed between sprints. I want eight 50 yard sprints. Conditioning is going up so lets see if you can hold your speed.
8 x 50 yards
“Team Kalsu”
For Time:
100 Thrusters (choose your weight)
*At the top of every minute, both partners complete 5 burpees each.
**Work on thrusters can be divided up however partners desire.
Barbell Warmup:
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 rep
Build over the course of the 12 sets to today’s working weight for the MetCon.
For time:
30 Squat Clean & Jerks (155/105 lbs)
“Row-meo & Juliet”
In teams of two or three, complete the following for time:
300 Wallballs (20/14)
5000 Meter Row
Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . two team members should be working at all times.
**Row and Wallballs are completed simultaneously**
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs)
Minute 5 – 12 Hand-Release Pushups
Every minute, for 10 minutes (10 sets):
2 Snatch Lift-Offs + Snatch
Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.
2 snatch lift-offs + snatch
For time:
90 Double Unders
30 Power Snatches (95/65 lbs)
90 Double Unders
The 30 power snatches should take no more than 5 minutes, so please modify the weight for the appropriate stimulus.
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