Strength-

Power Clean + Push Jerk
1+1/75 1+1/80 1+1/85 1+1/90 x 2
2A)

Metcon-

5 Rounds of
1:00 Work / 1:00 REST
7 Power Cleans 155/105
Max BMU / C2B

Strength-

Split Jerk
2/80 2/85 1/87 1/90 1/95 1/97 ×2

Metcon-

20- EMOM

1= 15/12 CAL ROW/Ski

2= 1 Round of Macho Man (3 P. Cleans+3 Front Sq + 3 P. Jerk) 135/95

3= 12 Box Jump Overs 24/20

4= REST

Strength-

Front Squat
5/65 4/75 4/80 x2

Metcon-

For Time
15-12-9
Burpee Box Jump Overs 24/20
30-30-30
DU
5.-5.-5.
Power Cleans 155/105

Strength-

Echo Bike + Power Clean
Every 1:30 × 8
12/10 CAL Bike + 2 Power Clean 135/95

Metcon-

For Time
1 Round
30 Thrusters 95/65
30 T2B
30 HSPU (HRPU)
3min REST
2 Rounds of
15 Thruster 95/65
15 T2B
15 HSPU (HRPU)

Strength-

Strict Press
4/80×4

Metcon-

5 – AMRAP
20 Goblet Squats
12 V-Ups
20/16 Cal Bike
—2 min REST
5- AMRAP
16 Goblet Squats
10 V-Ups
16/12 Cal Bike
—2 min REST
5-AMRAP
12 Goblet Squat
8 V-Ups
12/9 Cal Bike

Strength-

Front Squat
8/60 6/70 4/80 4/85

Metcon-

Every 1:30 x 8
200/175M Row /Ski + 1 Power Snatch 145/105

Strength –

Power Clean + Power Jerk
1+1/73-85 x5

metcon-

Every 6:00 × 3
Set 1:

21-15-9
GHD Sit Ups or Vups

HSPU

Set 2:

21-15-9

T2B

Ring Dips

Set 3:

21-15-9

V-Ups

Push Ups

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