Strength-

Split Jerk
3/70 2/75 2/80 1/85×4

Extra work –

Strict Press
5/75 x 4

Metcon –

3 RFT
75 DU
45 Abmat Sit Ups
15 DB Snatch 50/35 (RIGHT)
15 DB Snatch 50/35 (LIGHT)
10 Lateral Burpees over DB

Strength-

Front Squat

5/70 5/75 5/80 5/85

Metcon-

3x
400M Run or 500M Row
20 T2B/GHD
15 DB Front Sq 35/25lb
50’ Front Rack DB Walking Lunge

Strength-
Back Squat

20/30

15/40

12./50

10./60

8/70

Metcon-
16 min cap
For Time
50 DU
50′ SA KB OH Lunge 53/35
40 WBS 20/10
25 KBS 53/35
40 WBS 20/10
50′ SA KB OH Lunge 53/35
50 DU

Strength-

Front Squat
3 x 10/60%
Then,
4 x 3 Pause Front Squats @75%

Metcon-
For Time
21-15-9
Hang Squat Cleans 115/85
Strict HSPU
Box Jump Overs

Strength-

Every 2:00 x 5 (10:00)
3 Sets: 3 Squat Cleans + 1 Split Jerk @ 55% 1RM C/J
1 Sets: 2 Squat Cleans + 1 Split Jerk @65%
1 Sets 1 Squat Clean + 1 Split Jerk @ 75%

Metcon

Every 8:00 x 3 (24:00)
10 Front Squats 135/85# (115/65)
12 T2B (12 GHD)
6 S2OH 135#
8 C2B (Pull Ups or Inverted Rows)
6 Thrusters 135#
8 Bar MU or 8 1 arm devil press 50/35

Strength-

Power Clean and Power Jerk
2+2/ 75
x6

Metcon-
For time –
100/80 Cal Ski or Row
80 WBS 20/14
60 GHD or V-Ups
40 Alt DB Snatch 50/35
10/each DB OHS 50/35

Strength-

Deadlift
3/60 3/65 3/70 3/75

Metcon

Time Intervals
2:00 – 2:00 – 2:00 – 3:00
3 Power Clean & Jerk 155/110
15/12 Cal Row/Ski/Bike erg
Max T2B/ Ghdsu/ Abmat sit-ups

Rest 1:00 Between each set.

Strength

Front Squat
6/74 × 3
Rest 2:00 b/t
2A) Pause Front Squat
3/60 x 3
Metcon

For Time

4- 3- 2
Strict Cindy (5 pull ups, 10 push ups, 15 air squats)
6-5-4
Power clean 135/95