1) 15 minutes to establish a

1RM Snatch.

2) 15 minutes to establish a

1RM Clean & Jerk.



Speed bench 50% 9 x 3


Metcon Ind:

For Time:

Unbroken Test

25 Strict Pullups

50 Pushups( Legs locked out, quads off the ground

75 Jumping Air Squats

(Must jump laterally 2'' every rep)

100 Russian Swings (53/35)

RX= Unbroken each set


Metcon Team:

Teams of 2


4 rds for time:

800m run

50 wall ball (20/14)

6 alt rope climbs

25 Hang power snatch (95/65)


Athlete 1 runs the 800m while

athlete 2 does 50 wall ball.

When both are completed move to

the rope climbs where you alternate

reps. Once these are completed move

to the Snatch where these can

be completed anyway.

Partner switch roles every round.



Put 4 cones in a square


Make as many laps as possible in

6 min.  When you complete a lap

change directions.