Strength-

Front Squats
Every 2:00 x 3
10 Front Squats @40-50%
Then,
3/62.5 3/72.5 3/77.5 3/80×2

Metcon-

30- ALT EMOM
Min 1: 5 Clean and Jerks 155/105
Min 2: 16 GHD Sit Ups
Min 3: 4 Wall Walks
Min 4: 16/12 Cal Bike
Min 5: REST

Strength-

10 – ЕМОМ

3 TnG Clean and Jerks

155/105 ( pick a weight that you can go unbroken)

Metcon-

Every 4:00 x 5

16/12 Cal Bike

16 T2B

50′ Wreck Bag or DB (Single) Walking Lunges 50/35

Strength-

Front Rack Reverse Lunges

8-10/reps each leg x 4

40-50% 1RM Back Squats

Metcon-

4 RFT (32 min CAP)

800M Run (2k/1600M C2 Bike)

15 floor DB Bench Press 70/50

15 Deadlifts 225/155

strength-

10 – ЕМОМ
1 Clean Pull + 1 Low Hang Squat Clean + 1 Push Press build in 6/10 RPE
Then ….
Every 2:00 × 6 (12:00)
3 Squat Cleans + 1 Split Jerk
7-8/RPE

Metcon-

5 RFT (12:00 CAP)
25 Single DB Hang Snatch 50/35
5 Wall Walks
50 Double Unders

Strength-

Snatch
3/60 3/65 3/70 2/75 1/80 1/85 1/87.5
Then find heavy single for today….

Metcon-

DEATH BY BURPEES + AIR SQUATS

M1/ 1 BURPEE + 1 AIR SQUAT 

M2/ 2 BURPEES + 2 AIR SQUATS .. CONTINUE ADDING 1 OF EACH

UNTIL FAILURE

Strength-

Strict Press

5 x 3

Building Off Last Week

Metcon –

12 – AMRAP

15 – Deadlift 185/125

30 WBS 20/14

15 T2B

Strength:

Back squats

15 min to establish a one RM.

3/3/2/2/2/1/1/1

Metcon

8 – AMRAP
30 Cal Row
15 Burpees over Barbell

THE ATHLETE MAY GET OVER THE BARBELL HOWEVER THEY WANT TO. STEP OVERS ARE OK FOR EVERYBODY.

Rest 2:00

5 – AMRAP

Establish 1 set max of
1 Snatch

2 Hang Snatch
Complex must be unbroken – No rep if bar hits ground

Strength-

Strict Press

5×5
Building each set

THEN Superset

DB Bench Press

× 8-10

DB Lateral Flies
x 10-15

Metcon-

5 RFT – 15min CAP!

10 S20H
6 Bar MU (Sub 8 Strict Pull Ups + 8 HRPU

Load per round

115/85

135/95

155/105

175/115

195/135