Strength

Front Squat
5/60 5/65 5/70 ×2

Extra work –
Back Squat
10/57 10/62 8/67 8/71
Rest 2:00 b/t sets

Metcon

4 Rounds for time

800M Row
20 Power Snatch 75/55
Rest 2:00 b/t
Try to go unbroken on P. Snatch

Strength-

Deadlifts
15/40 12/45 8/55 5/64 5/68x 2

Metcon-

20 – AMRAP
15/12 Cal Row
10/10 DB Snatch (finish one side at a time)
50′ SA DB Walking Lunge 50/35

Extra:
3 x 60 Cal Echo
2:00 Rest after round 1, 3:00 rest after rounds 2 and 3

Strength-

1A) Push Press
10/60 8/60 x 2 8/65
Rest 2:00 b/t

Extra credit work –
Strict Press
Find an 8 Rep Max in 4 sets then, 3 x 8 @ 90% of 8RM
Rest 2:00 b/t

Metcon –

For Time

Buy In: 40/30 Cal echo bike

3 Rounds of

10 Devil Press 50/35

10 hang squat cleans 115/85

Buy Out: 20/16 Cal echo Bike

Strength-

A. Kb bottoms up single arm Bench press 4×8

B. Heavy sled push 4×30 yards

C. Strict pull ups 4x 6-8

D. Ghd static hold face down 4x :45 seconds

Metcon –
For time –
50/40/30/20/10 cals
Concept 2 challenge
Ski-Row -Bike

Strength-

Snatch
2/65 x 3 2/70 x 2 1/75 x 3
Rest 1:30 b/t sets – no TnG

Metcon-

3 RFT
40/30 Cal Row/ski
16 (8each) Barbell Back Rack Lunges 95/75
25-20-15 OHS 95/75

Strength

1A) Back Squat
10/55 8/60 6/65 6/70 6/75
Rest rest 1:30 b/t sets

2A) Front Squats
5/60 5/70 5/75 x2

Metcon-

20- AMRAP
1 Bear Complex 135/95
3 Burpees
10 DU
2 Bear Complex
5 Burpees
20 DU
3 Bear Complex
7 Burpees
30 DU
Cont until time expires

Strength-

Back Squat
Every 3:00 x 3 (9:00)
10 Back Squats @40-50% 1RM
Same load as last week
Then,
Box Squats (make sure low enough
Temp of 30X1
5 x 3
Increase weight from last week

Metcon

3 Sets / 2:00 Rest B/T

15 Unbroken Power Snatch 105/75

15 Bar Face Burpees

Strength-

Deadlift

10/40 8/50 6/60

then,

5 x 5/72.5

Metcon-

For Time
20/16 Cal Echo
100′ farmer Carry 100/70
25 wallballs 20/14
10 BMU or 15 burpees pull-ups
25 wallballs
100’ farmer carry
20/16 Cal Echo