Strength:

Power Snatch

Every 1:30 x 7 (12:00)

3 Power Snatch @80%

No TnG – Focus on catching in power position

Adjust weight to do perfect

Metcon:

6x RFT (20:00 CAP)
10 DB Snatch 60/40 (can’t alternate – 5 each side)
50/35
40 DU (80 Singles)
15 GHD – T2B or V-Ups
30′ HSW (15′ sections) 3 Wall Walks

Warm-up: 0:00-15:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

1. Movement Prep/Activation and Increasing Heart Rate

Front Squat Skill Transfer Exercises
-Then-
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
-Then-
10 Kip to Swing
5 Box Dip
-Then-
Warm up to workout weights w/1 Bar Muscle Up after each weight increase.

Workout Prep
1 set (at workout pace):
2 Synchro Dumbbell Front Squat (at workout weight)
2 Dumbbell Deadlift (at workout weight)
2 Bar Muscle Up

Metcon: 17:00-39:00

Partner Workout
AMRAP 2 Minutes
12 Synchro Dumbbell Front Squats (2×50/35)
24 Dumbbell Deadlifts (2×50/35) (split as needed)
Max Reps Bar Muscle Ups (1 person working at a time)
-Rest 1 minute b/t sets-

*Complete sets until you accumulate 75 Bar Muscle Ups combined
*Max of 7 sets

Individual version:
AMRAP 2 Minutes
12 Dumbbell Front Squats (2×50/35)
12 Dumbbell Deadlifts (2×50/35)
Max Reps Bar Muscle Ups
-Rest 1 minute b/t sets-

Strength: 42:00-60:00

*Do a set every 3 minutes

5 Dumbbell Bench Press @5/10 RPE
3 Strict Pull Ups

4 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Ups

3 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups

5 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Ups

4 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups

3 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Ups

5 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups

4 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Ups

3 Dumbbell Bench Press @9/10 RPE
3 Strict Pull Ups

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Band Wrist Mobilization
2x 10 Down Dog
2 Minute Bench Stretch for Lats

Warm-up: 0:00-12:00

Movement Prep/Activation and Increasing Heart Rate
2 Sets
Set 1: Row, Set 2: Echo Bike
:45 easy
:15 moderate
1 Shuttle Jog
:30 easy
:15 moderate/fast
1 Shuttle Jog
:15 easy
:15 fast
1 Shuttle Jog
:15 rest
:10 sprint
1 Shuttle Jog

Metcon: 14:00-34:00

4 sets (1 set every 5 minutes)
20/16 Calorie Row
15/12 Calorie Echo Bike
10 Shuttle Runs (50ft)

*Limited Equipment Option:
5 sets (1 set every 5 minutes)
20/16 Calorie Row OR 15/12 Calorie Echo Bike
150 Single Unders
10 Shuttle Runs (50ft)

Barbell Prep: 36:00-46:00

Burgener Warm Up Clean – 3-5 reps of each position

Front Squat Skill Transfer Exercises – 3-5 reps of each movement

3x High Hang Clean + 3x Hang Clean + 3x Clean

Strength: 48:00-58:00

*Do a set every 2 minutes.

1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @55% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @60% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @65% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70+% 1RM Clean

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

4x 5 Quad Foam Rolling (each leg)
2x 10 Reverse Leg Raises (each side)
1 Minute Dorsiflexion Matrix

Warm-up: 0:00-12:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
   1-2 Sets
   1:00 Ski OR Row (easy-moderate)
   25 Plate Hops
   :15 Side Plank (each side)
   10 Kip to Swing
   5 Inchworm
   -Then-
   Warm up to all workout movements.

3. Workout Prep
   1 set (at workout pace):
   20 Double Unders
   4 Toes to Bar
   2 Burpee Pull Up

Metcon: 14:00-37:00

3 sets

AMRAP 3 Minutes
30 Double Unders
10 Toes to Bar
-Rest 1 minute-
AMRAP 3 Minutes
30 Double Unders
10 Burpee Pull Ups

-Rest 1 minute b/t sets-

Barbell Prep: 39:00-48:00

Burgener Warm up Snatch (3-5 reps at each position)

Skill Transfer Exercises Snatch (3-5 reps at each position)

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Strength: 50:00-60:00

*Do a set every 2 minutes.

5 Sets
3 Position Snatch (Ground, Above The Knee, Mid Thigh) @60-75% 1RM Snatch

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Calf Foam Rolling
10x 5 Seconds Cobra
1 Minute Biceps Stretch on Rig

Warm-up: 0:00-20:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

1. Mayhem Hip Halo Activation

• 10 Side step R/L
• 10 Forward/Backwards Walk R/L
• 10 Glute Bridges
• 10 Single Leg Glute Bridges R/L
• 10 Bird Dogs R/L
• 10 Squats

1. Barbell Prep
2. Movement Prep/Activation
   2 Sets
   0:30 Echo Bike (fast)
   0:30 Echo Bike (Easy)

-then-

As many sets as needed to build to final workout weight:
Singles and Doubles of Jerks
Singles and Doubles of Front Squats
-rest while you change weights-

Workout Prep
1 Set (at workout pace)
2 Jerks (at workout weight 1)
2 Front Squats (at workout weight 1)

Metcon: 22:00-46:00

Jerks (take from blocks if available):
AMRAP 1 Minute (275/185)
Rest 2 minutes-
AMRAP 1 Minute (255/175)
Rest 2 minutes-
AMRAP 1 Minute (225/155)
Rest 2 minutes-
AMRAP 1 Minute (205/135)

-rest 4 minutes-

Front Squats
AMRAP 1 Minute (275/185)
Rest 2 minutes-
AMRAP 1 Minute (255/175)
Rest 2 minutes-
AMRAP 1 Minute (225/155)
Rest 2 minutes-
AMRAP 1 Minute (205/135)

Strength: 48:00-55:00

3 Sets
10 Supinated Grip Dumbbell Rows @6/10 RPE
*Rest as needed between sets.

CD: 57:00-60:00

*Choose 1 of the following:
2x 10 Seated External Rotations (each side)
2x 8 Bretzel
4×5 Quad Foam Rolling (per side)

Warm-up: 0:00-12:00

1. Mayhem Hip Halo Activation

• 10 Side step R/L
• 10 Forward/Backwards Walk R/L
• 10 Glute Bridges
• 10 Single Leg Glute Bridges R/L
• 10 Bird Dogs R/L
• 10 Squats

Movement Prep/Activation and Increasing Heart Rate
2 Sets
Set 1: Row, Set 2: Ski
:45 easy
:15 moderate
:30 easy
:15 moderate/fast
:15 easy
:15 fast
:05 sprint
5 Box Jump (build in height each set)

Metcon: 14:00-55:00

3 Rounds
12 Box Jump Over (30/24)
18 Calorie Ski

-rest 3 minutes-

3 Rounds
24 Calorie Row
18 Calorie Ski

-rest 3 minutes-

3 Rounds
12 Box Jump Over (30/24)
24 Calorie Row

-rest 3 minutes-

3 Rounds
12 Box Jump Over (30/24)
18 Calorie Ski
24 Calorie Row

CD: 57:00-60:00

*Choose 1 of the following:
15x Bootstrappers
2x 10 Foam Roll Up Wall
1 Minute Foot Smash

Optional Strength:

3 Back Squat @60%1RM Back Squat
3 Back Squat @65%1RM Back Squat
3 Back Squat @70%1RM Back Squat
3 Back Squat @75%1RM Back Squat
3 Back Squat @75%1RM Back Squat
*Rest as needed between sets.

Warm-up: :00-12:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

Workout Prep
1 set (at workout pace):
10 Double Under
1 Wall Walk
4 Toes to Bar

Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Ski (OR Row) (moderate)
50 Single Under
5 Inchworm w/Push Up
:15 Wall Facing Handstand Hold
10 Alternating V Ups
5 Kip to Swing
-Then-
Warm up to full movements.

Metcon: 14:00-28:00

2 sets:

AMRAP 2 Minutes
100 Double Unders
Max Wall Walk in the time remaining
-rest 2 minutes-
AMRAP 2 Minutes
100 Double Unders
Max Toes to Bar in the time remaining

-rest 2 minutes b/t sets-

Barbell Prep: 30:00-40:00

2 Sets

Burgener Warm Up Clean – 3-5 reps of each position

10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)

Strength: 41:30-60:00

*Do a set every 1 minute and 30 seconds.

Wave 1
2 Hang Power Clean + 2 Push Press @55% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @65% 1RM Power Clean

Wave 2
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @65% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean

Wave 3
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @65% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean

CD:

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Calf Foam Rolling
1 Minute Posterior Shoulder Smash
1 Minute Forearm Smash

Warm-up: 0:00-12:00

1. Mayhem Hip Halo Activation

• 10 Side step R/L
• 10 Forward/Backwards Walk R/L
• 10 Glute Bridges
• 10 Single Leg Glute Bridges R/L
• 10 Bird Dogs R/L
• 10 Squats

Barbell Prep
2 Sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Strength: 14:00-26:00

*Do a set every 2 minutes.

3 Sets
3 Tempo Back Squat (Build in weight each set, but stick to the tempo)

-Then-

5 Sets
1 Tempo Back Squat @80-85% of heaviest triple from above (Done as singles)

*Tempo 32X1 = 3 seconds down, 2 second pause in the bottom, explode up, 1 second at the top

Metcon Warm-up: 28:00-38:00

Workout Prep
1 set (at workout pace):
3 Shuttle Runs (50ft)
1 Squat Clean (at workout weight)
3 GHD Sit Ups

Movement Prep/Activation and Increasing Heart Rate
1 Set
5 Shuttle Jog
3-5 Squat Cleans (start light and build in weight)
10 Alternating V Ups
-Then-
Warm up to workout weights

Metcon: 40:00-60:00

*Due to the nature of M60’s time limit, this workout has been slightly altered from the workout seen in the video, follow what is written here on the whiteboard.

20 Minute AMRAP
10 Squat Cleans (185/125)
60 Shuttle Runs (50ft)
10 Squat Cleans (185/125)
90 GHD Sit Ups
10 Squat Cleans (185/125)
*If you finish 1 full round STOP!

Optional Gymnastics:

Test Day:
2 minutes
Max Strict Ring Muscle Ups

Suggested Warm Up:
3 rounds of:
2 Box Ring Muscle Ups
5 Inchworm to Push Ups
15 Kip Swings on Rig or Rings

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 30 Second Foam Roller Hip Internal Rotation
10x 5 Second Cobra
1 Minute Dorsiflexion Matrix