Weightlifting (Snatch) DELOAD WEEK 3 POSITION SQUAT SNATCH 5 SETS 2’/Set 1 High Hang Sqt Snt + 1 Hang Sqt Snt + 1 Sqt Snt S1: 55% S2: 65% S3: 70% S4: 73% S5: 75% Metcon (Tiempo) 3 RFT 75 DU 20 Box Jumps @ 60/50 10 P. Snatch @ 50/35

Weightlifting (Front Squat) DELOAD WEEK BUILD A MODERATE WEIGHT: 1 3″ PAUSE FRONT SQUAT + 2 FRONT SQUAT @Rest: Work C2B Prog. 5 Sets 3’/Set Metcon (Tiempo) FOR TIME 6-9-12-9-6 Front Squats @ 70/50 Burpees OB C2B TC 10′ ADV: @80/55

Weightlifting (Clean and Jerk) 4 Sets 2’/Set 1 PCL + 1 FSqt + 1 HSqt CL + 1 Jerk S1: 55-60% S2: 65-70% S3: 72-75% S4: 78-82% Then: 5’ EMOM 1 Sqt CL and Jerk @ 83-87% Metcon (Tiempo) FOR TIME 500m Run 30 PCL and Jerk @ 60/40 500m Run ADV: 30 AB.cal-30 CJ@70/50-30 AB.cal

Weightlifting (Deadlift) 6 Sets 2’/Set S1: 5 Reps @ 80% S2: 1 Rep @ 86% S3: 5 Reps @ 83% S4: 1 Rep @ 89% S5: 5 Reps @ 86% S6: 1 Rep @ 92% Metcon (Tiempo) 9’ EMOM M1: 10 T2B + 20 DU M2: 7 Thrusters @ 50/35 + 7 Burpees OB M3: 2/1 Rope Climb 2’ Rest 2 Rounds For Time ADV: @60/40 y Legless RC

Metcon (Rondas y Reps) “JT” Jr. 6’ AMRAP 3 HSPU 3 Ring Dips 3 Push Ups ADV: Strict HSPU y Strict RD WOD: ADV: AKTBS@32/24 y C2B Helen 3 Rounds For Time 400 meter Run 21 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups Start each round with a 400 meter run, then 21-15 rep rounds of Kettlebell Swings and Pull-Ups.

Weightlifting (Back Squat) 4 Sets 5’/Set 1-2 reps Back Squat @ 90-92% Max Strict C2B* 50m 2 KTB Front Rack Carry *No Strict Pull Up sub 3-5 reps Negative PU * ADV: Max Strict RMU Metcon (Tiempo) FOR TIME 21-15-9 2 DB/KTB Box Step Up @22’5/15 Burpees 100m Sprint Run

Weightlifting (Deadlift) CADA 4’ x 5 Sets S1: 10 @77% S2: 8 @82% S3: 6 @85% S4: 4 @87% S5: 2 @90% Despues de realizar las reps correspondientes de DL: 3 Broad Jumps 50m Sprint Run Metcon (Tiempo) FOR TIME 21 Cal AB/Row/Ski 15 Box Jump Over @60/50 9 Alt. DB Pistols @ 22’5/15 15 Box Jump Over 21 Cal AB/Row/Ski TC 5’

Murph For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run. If you’ve got a 20 pound vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Weightlifting (Snatch) 5’ EMOM 2 Snatch Balance @ 50-65% 5’ EMOM 2 High Hang Power Snatch + 1 Hang Squat Snatch @ 65-75% 5’ EMOM 1 Squat Snatch @ 77-82% Metcon (Tiempo) REGIONALS EVENT 4 FOR TIME 2 ROUNDS 10 P. Snatch @ 50/35 12 Burpees Over the Bar 2 ROUNDS 10 P. Snatch @ 30/25 12 Burpees Over the Bar TC 12’ ADV: @ 60/40 – @ 40/30

Metcon (Rondas y Reps) 4′ AMRAP 2 Strict HSPU + 2 Kipping HSPU 4 DL @ 85% Rest 2’ 4’ AMRAP 1 Strict HSPU + 3 Kipping HSPU 4 DL @ 85% *No Strict HSPU sub: 4 Kipping HSPU *No Kipping HSPU sub: 4 DB Seated Press Metcon (Rondas y Reps) Anotar Rondas y Reps del segundo AMRAP Metcon (Reps) 4 x 2′ ON / 2′ OFF 20/16 Cal Row

Metcon CORE 6 ROUNDS FOR QUALITY 7m 1 KTB/DB Farmer Walk Right 30″ Hollow Hold 7m 1 KTB/DB Farmer Walk Left 30″ Arch Hold 1′ Rest R 1-2: Farmer Walk R 3-4: Front Rack R 5-6: OH Position Metcon (Tiempo) 3 RFT 500m Run 50 DU 150m DBall Run @ 50/40 50 DU

Metcon FOR QUALITY 10-8-6-4-2 Incline DB/KTB Bench Press Weighted Ring Rows Feet eleved Metcon (Tiempo) 4 RFT AND REPS 5/3 Strict C2B-PU 5/3 Strict Ring Dipsh 50 mts D-Ball Bear Carry@50/30* Max T2B Unbroken *+25mts every Rnd Adv: Sub C2B+RD x 3EstrictRMU