Fitness

Skill Work 10 Min EMOM 3 to 5 Barbell Snatches (work-up lbs at your own pace) Conditioning 40, 30, 20, 10 for time Cals on Erg (Ski, Bike, Row) Wall balls (20/14)

Training Objectives Honor those who gave their lives in service to our country Murph Run a Mile 100 pull-ups 200 push-ups 300 air squats Run a Mile

Active Recovery Walk a 5k

Training Objectives Adapt to barbell training after long break Work on front rack position Rebuild pulling strength Conditioning For Time Run a 5k Bike a 5K METCON 20 Min AMRAP — Incredible Hulk 5 deadlifts (115lb / 75lb) 5 Hang Power Cleans (115lb / 75lb) 5 Front Squats (115lb / 75lb) 5 Push Press (115lb…

Training Objectives Adapt to barbell training after long break Work on front rack position Rebuild pulling strength Power/Technique Training 10 Min EMOM 1 to 2 Shankle Complexes (95lb / 65lb) 2 Hang Power Cleans 1 Front Squat 2 Jerks 10 Min EMOM 1 to 2 Complexes (125lb / 85lb) 1 x Hang Squat Clean 1…

Conditioning 20 Min AMRAP 5 x pull-ups 10 x pushups 15 Air Squats 100ft bear crawl 100ft lunges

Conditioning 3 rounds with 5 min rest between rounds 10 min AMRAP 5 x tire deadlifts 10 x Alt Arm Russian KB Swings (35/25) 10 x Alt Tire Step-up with high knees

Conditioning 22 Min Alt Emom 10 Cal Assault Bike 6 Squat Cleans (80lb med-ball)

Conditioning For Time – Partner Workout 4k Ski Erg 10, 9, 8, … Clean and Jerk (80lb med-ball) Burpees One partner Ski’s while the other works on clean and jerk. After clean and jerks are complete, rotate on Erg as needed.

Conditioning 3 Rounds of 10min AMRAP with 5min rest between rounds 10 x 1-arm ALT KB Swings (35/25) 10 Alt Leg Box Step-ups (24/20)