Weightlifting
Squat Clean + Front Squat + Jerk
Work up to a 1RM Complex.

Metcon
For Time:
1k Sandbag Carry
85/55lbs
USE A DUMBBELL!

Weightlifting
Shoulder Press (10×3)
As Heavy As Possible!

Metcon
3 Rounds:
25/16 Calories on Bike or Rower
40′ Handstand Walk
(20′ out 20′ back)
20 Deadlifts 195/135lbs

Whittman
7 Rounds:
15 KB Swings 53/35lbs
15 Power Cleans 95/65lbs
15 Box Jumps 24/20″

Metcon
Every :30s for 8 rounds complete 1 Ring Muscle Up

Rest 3:00

4 Rounds:
15 GHD Sit-Ups
1:00 Rest

Rest 2:00

Accumulate 5:00 Plank Hold
Complete 7 Sit-ups every time you break

Weightlifting
Clean and Jerk (5-5-5-5-5)
@ 75%+ Complete Reps in Singles. This is a Power Clean and Push Jerk.

Metcon
6 Rounds:
3 Bar Muscle Ups
15 Wallballs 20/14lbs

Weightlifting
Box Squat (4-4-4-4-4-4)
Squat to a bench
@80%

METCON
For Time:
25 Overhead Squats 135/95lbs
100 Double Unders
20 OHS
75 Double Unders
15 OHS
50 Double Unders
10 OHS
25 Double Unders
5 OHS

Weightlifting
Bench Press (3-3-3-3-3)
All sets @ 90%+ 2RM

Cindy
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Weightlifting
Power Snatch (1-1-1-1-1-1-1)
@90+%

Small
3 Rounds for time of:
1000m Row
50 Burpees
50 Box Jumps, 24″
800m Run

In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here

METCON
3 Rounds:
21 Situps
15 Push Ups
200m Run