strength-

Bench Press

5×5

Chin up

5×5

metcon

• Quarterfinals 26.3

For time:

3 rounds of:

50 double-unders

10 deadlifts, weight 1 (lightest)

2 rounds of:

50 double-unders

10 deadlifts, weight 2

1 round of:

50 double-unders

10 deadlifts, weight 3 (heaviest)

Time cap: 12 minutes

÷ 155, 185, 225 lb (70, 83, 102 kg) o 225, 275, 315 lb (102, 125, 143 kg)

Strength 

Power Snatch

3 Power Snatch @65% 1 RM Power Snatch

2 Power Snatch @70% 1RM Power Snatch

1 Power Snatch @75% 1RM Power Snatch

3 Power Snatch @70% 1RM Power Snatch

2 Power Snatch @75% 1RM Power Snatch

1 Power Snatch @80% 1RM Power Snatch

1 Power Snatch @85% 1 RM Power Snatch

1 Power Snatch @80% 1 RM Power Snatch

1 Power Snatch @85% 1RM Power Snatch

1 Power Snatch @85+% 1 RM Power Snatch

*Rest as needed between sets.

QUARTERFINALS

WORKOUT 2

For time, completed anyhow:

80 dumbbell hang squat cleans 

40 bar muscle-ups

TIME CAP: 15 MINUTES

f 35-lb (15-kg) dumbbells

ô 50-lb (22.5-kg) dumbbells

Strength 

Power Clean + Push Jerk

2 Sets

2x Power Clean & Push Jerk @70% 1RM Power

Clean and Jerk

2 Sets

2x Power Clean & Push Jerk @75% 1 RM Power

Clean and Jerk

2 Sets

2x Power Clean & Push Jerk @80% 1 RM Power

Clean and Jerk

2 Sets

2x Power Clean & Push Jerk @85% 1RM Power

Clean and Jerk

Metcon 

 For time 

5 Rounds

10 Toes to Bar ( sub GHDs) 

25ft Unbroken Handstand Walk or 3 wall walks

Strength 

• Front Squat

8 Sets (new set every 1:30)

1 Front Squat

Start around 65% and work up to 90% over the course of the 8 sets.

If competing in Quarterfinals, only work up to 75-80%.

Metcon 

4 Sets

12/10 Calorie Row

9 Lateral Burpee Over Rower/bar 

3 Power Snatch (135/95)

*Rest 2 minutes between sets.

Strength-

Bench Press

4 Sets

4 Bench Press @8.5-9 RPE

Between sets perform 30 second AMRAP of Kipping or Strict Pull Ups. 

*Rest as needed between sets.

Metcon 

7 Sets

12/10 Calorie Ski/row 

25ft Handstand Walk/ 3 wall walks 

12/10 Calorie Ski

-rest 1 minute between sets-

Strength- 

5 Sets

3 Snatch Pulls + 3 Snatch High Pulls + 3 Power

Snatch @5/10 RPE

This is meant to be a technique exercise. Keep it light!

*Rest as needed between sets.

Metcon 

6 Sets

AMRAP 3 Minutes

10 Double DB hang clean n jerk 50/35

100ft  Double Db Lunge 

Max Calorie Echo Bike

-rest 90 seconds between sets-

Strength- 

Pause Front Squat + Front Squat

7 Sets (New set every 1:30)

1 Pause Front Squat + 1 Front Squat

*Start around 65% and work up to 80-85% of 1 RM

Front Squat over the course of the 7 sets.

*3 sec pause at the bottom

Metcon- 

3 Sets

12-9-6

Squat Clean (115/80)

9-6-3

Strict Handstand Push Ups/ double HR Pushups

-rest 3 minutes between sets-

Strength-

3 Minute EMOM

2 Clean and Jerk @65% 1 RM Clean and Jerk

-Directly Into-

3 Minute EMOM

2 Clean and Jerk @70% 1RM Clean and Jerk

-Directly Into-

3 Minute EMOM

1 Clean and Jerk @75% 1 RM Clean and Jerk

-Directly Into-

3 Minute EMOM

1 Clean and Jerk @75+% 1 RM Clean and Jerk

Metcon 

2 Sets

AMRAP 2 Minutes

8 Lateral Burpee Over Rower/line 

16/13 Calorie Row/ Ski 

Max Lateral Burpee Over Rower

-rest 2 minutes-

AMRAP 2 Minutes

8 Lateral Burpee Over Bar

16 Deadlifts (185/125)

Max Lateral Burpee Over Bar

-rest 2 minutes-

AMRAP 2 Minutes

8 Lateral Burpee Over Bar

16 Power Cleans (95/65)

Max Lateral Burpee Over Bar

-rest 2 minutes between sets-