Phil A. streaking to the finish of the Salute Run.

MetCon:

Turkish Get-up technique work
+
Thruster technique work
+
“Fran”
21-15-9 reps for time of:
Thrusters (95/65#)
Pull ups

Strength & Power:

Clean
Press
Front Squat

Group Run 7:00

Be warmed up and ready to leave EAD at 7:00. We’ll head over to Nickol Knoll at an easy pace and then do two laps of unstructured intervals. Once everyone is back at the parking lot, we’ll head back to EAD at cool-down pace.

Sammy showing enhanced KB swing technique through maximal tactile sensation (no shoes).

MetCon:

DB Snatch technique work: 7:00
+
Three rounds for time of:
15 DB squat snatch, right arm (30/40#)
15 Atomic sit-ups
15 DB squat snatch, left arm
15 Toes to bar

Strength & Power:

Clean
Press
Front Squat

Strength & MetCon:

Deadlifts: 3-3-3-3-3
+
Tabata KB Swings (Russian 50/30#)
+
AMRAP 7:00
5 Burpees
10 Jumping Pull ups
15 Squats

Burpee Box Jump time.

MetCon:

Rowing form & technique work
+
Partner 100 m. Rowing Sprints:
8 x 100 m.  Row,  rest while partner does same and resets machine.
*Each team member will row a total of 800 m. (8 x 100)
+
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-Unders (3:1)
Sit-ups (Anchored

Strength & Power:

Snatch
Bench Press
Deadlift