Strength 

Snatch Lift Off + Pause Snatch

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3 Sets

2 Snatch Lift off to Below the Knee + 2 Pause Snatch

@60-70% 1RM Snatch

*Pause in the receive for 3 seconds.

4 sets:

2 Snatch Lift off to Below The Knee + 1 Pause Snatch @75-75+% 1 RM Snatch

*Pause in the receive for 3 seconds.

Metcon

12-9-6

Deadlifts (275/185)

Box Jump Overs (30/24)

-rest 3 minutes-

15-12-9

Deadlifts (185/125)

Box Jump Overs (24/20)

Strength-

• Power Clean + Push Jerk

3 Power Clean and Push Jerk @65% 1 RM Clean and Jerk

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

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

3 Power Clean and Push Jerk @70% 1 RM Clean and Jerk

2 Power Clean and Push Jerk @75% 1 RM Clean and Jerk

1 Power Clean and Push Jerk @80% 1 RM Clean and Jerk

1 Power Clean and Push Jerk @80+% 1 RM Clean and Jerk

1 Power Clean and Push Jerk @80+% 1 RM Clean and Jerk

*Rest as needed between sets.

Metcon 

3 Sets

9-12-15 (female 8-10-12)

Calorie Row/ Ski 

1-2-3 Wall Walks 

-rest 3 minutes b/t sets-

Strength 

7 Minute EMOM

3 Front Squat

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

Front Squat over the course of the 7 sets.

Metcon 

6 Sets

10/8 Calorie Echo Bike

10 Kettlebell Front Squats (2×53/35)

10 Toes to Bar

-rest 1 minute between sets-

Strength-

2 Clean and Jerk@60% 1RM Clean and Jerk
2 Clean and Jerk @65% 1RM Clean and Jerk
Clean and Jerk @70% 1RM Clean and Jerk
Clean and Jerk @65% 1RM Clean and Jerk
2 Clean and Jerk @70% 1RM Clean and Jerk
1 Clean and Jerk @75% 1RM Clean and Jerk
1 Clean and Jerk @75% 1RM Clean and Jerk
1 Clean and Jerk @75% 1RM Clean and Jerk
*Rest as needed between sets.

Metcon

4 Sets (1 set every 3 minutes)
21/16 Calorie Row (OR Ski)
18 Wall Ball (20/14)
15 Toes to Bar

Strength-

• Power Snatch

3 Power Snatch @60% 1RM Power Snatch

2 Power Snatch@65% 1RM Power Snatch

1 Power Snatch @70% 1RM Power Snatch

3 Power Snatch @65% 1RM Power Snatch

2 Power Snatch @70% 1RM Power Snatch

1 Power Snatch @75% 1RM Power Snatch

1 Power Snatch @75% 1RM Power Snatch

1 Power Snatch @75% 1RM Power Snatch
*Rest as needed between sets.

Metcon

At 0:00
25/20 Calorie Bike Erg (OR Air Bike)
25 Burpees
25/20 Calorie Bike Erg (OR Air Bike)

At 8:00
25/20 Calorie Bike Erg (OR Air Bike)
20 Burpee to Bar (6in)
25/20 Calorie Bike Erg (OR Air Bike)

At 16:00
25/20 Calorie Bike Erg (OR Air Bike)
15 Burpee Box Jump Over (24/20)
25/20 Calorie Bike Erg (OR Air Bike)

No Strength

Warm up 21.4

21.3 & 21.4

For total time:
15 Front Squats (95/65)
30 Toes to Bar
15 Thrusters (95/65)
-rest 1:00-
15 Front Squats (95/65)
30 Chest to Bar Pull Ups
15 Thrusters (95/65)
-rest 1:00-
15 Front Squats (95/65)
30 Bar Muscle Ups
15 Thrusters (95/65)

21.3 Time cap: 15 minutes

• Open 21.4

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3:

Complete the following complex for max load:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk
21.4 Time cap: 7 min.

Strength

Deadlift
4 Sets
5 Deadlift @9-9.5/10 RPE
*Rest as needed between sets.

Metcon

20 Minute EMOM
Min 1 11/9 cals row/ski in 30 sec
Min 2 12 line facing burpees in 30 sec

• sprint to get cals as fast possible preferably under 30 sec
• burpees under 30 sec

Strength-

Back Squat

*Do a set every 1 minute and 30 seconds.
3 Back Squat @65% 1RM Back Squat
2 Back Squat @70% 1RM Back Squat
1 Back Squat @75% 1RM Back Squat
1 Back Squat @80% 1RM Back Squat
1 Back Squat @85% 1RM Back Squat
1 Back Squat @90% 1RM Back Squat
1 Back Squat @95-95+% 1RM Back Squat

Metcon-

AMRAP 12 Minutes
10-20-30….
Wall Ball (20/14)
10-20-30…
Box Jump Over (24/20)
@ 15 min
3 Sets (1 set every 4 minutes)
20 GHD Sit Ups
4 wall walks