Weightlifting World Class Tranference Week2 WK2: Snatch ((From low blocks) 4×2@80%+#) (15min) Target +11# if work sets >220# Target +5.5# if work sets <=220# WK2: Pause Back squat (3×3@70%+#) Come to a complete stop in the bottom of the squat and hold for 2 seconds Target +22# if work sets >330# Target +11# if work…

Weightlifting World Class Transference Week2 WK2: Clean (2×1@95% of C&J) (15min) Metcon Metcon (Time) Complex Fran 7 Bar MU 7 C2B Pull-up 7 Pull-up 21 Thrusters 95/65 5 Bar MU 5 C2B Pull-up 5 Pull-up 15 Thrusters 95/65 3 Bar MU 3 C2B Pull-up 3 Pull-up 9 Thrusters 95/65 (15min)

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Metcon Metcon (AMRAP – Reps) EMOM 16 Min 0,4,8,12 – 12 Med ball cleans 20/14 Min 1,5,9,13 – 10 Box Jump 24/20 Min 2,6,10,14 – 12/10 Cal row (Scaling 10/8) Min 3,7,11,15 – 35 Double Unders Metcon (AMRAP – Reps) 7 x 2min Rounds of 20 Cal row or 0.4mile Bike Max rep Abmat Sit-upsNo…

Metcon Metcon (Time) For time, 2000m row 1mile Run 2000m Row 1mile Run 2000m Row (50min)

Weightlifting WK1: Clean High Pull+Low Hang Clean & Jerk (5x(1+1)@75% of C&J) (15min) Target add 11#/week  if work sets >242# Target add 5.5#/week if work sets <=242# WK1: Front Squat (4×1@84% ) (15min) If you don’t have 1RM FS or it has been a long time since the last 1RM, use  90% of your Back…

Weightlifting WK1: Clean (3×1@92% of C&J) (15min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 20 Cal row 15 Dips 10 TGU 50/35# DB

Gymnastics Metcon (No Measure) Muscle up Progression NFT 3 Rounds of 4 Ring rows with 3sec Chest to Ring Hold 4 Dynamic Ring rows 30sec Half dip hold 1 Ring Hang Warm up Cycle – 10sec feet apart side to side – 10sec feet together forward-backward swing (20min) Muscle-ups (AMRAP 2 min) If you don’t…

Weightlifting WK1: Snatch ((from low block) 5×2@80%) (15min) *Bar starts around mid shin Target add 11#/wk if work sets are > 220# Target add 5.5#/wk if work sets are <= 220# WK1: Pause Back squat (4×3@70%) Come to a complete stop in the bottom of the squat and hold for 2 seconds (15min) Target add…

Weightlifting Metcon (Weight) EMOM 7 Clean Double @90% of 1RM C&J Record weight and total reps Metcon Metcon (Time) For time, 100ft HS-walk 9 Squat cleans 185/135 75ft HS-Walk 12 Squat cleans 50ft HS-Walk 15 Squat cleans 25ft HS-Walk (28min) Scaling 25ft HS-Walk= 2 Wall walk= 50ft Bear crawl