Strength-

5x 

Pause Power Snatch + OHS

Progressive overload/ pause in the catch position

Metcon 

20 min EMOM

– 12 wallballs 20/14

– 6 power snatch 115/80

-12 front squat 115/80

– 6 BMU / 8 PU

Strength-

Bench Press

Build to a 10RM Bench Press

Then 

3×10 with 20% drop set 

Metcon- 

• Hi, my name is Steve.

5 Sets (1 set every 3 minutes)

10 Power Clean (115/80)

10 Bar Facing Burpees

15 Toes to Bar

Strength-

-Pause Power Clean

5 Sets

1.1.1 Pause Power Clean @8.5/10 RPE

-rest 20 seconds between each rep and 2 minutes between sets-

Note: each cluster set is 1 rep, rest 20 sec, 1 rep, rest 20 sec, 1 rep. Rest 2 min b/t sets.

*Pause for 1 second at knee on each rep.

Metcon-

3-3-3-4 Minute AMRAP

20/16 Calorie Echo Bike

20 Dumbbell Snatch (50/35)

Max Distance Single Arm Overhead Walking Lunge (50/35)

*Rest 1 minute between sets.

Strength-

Sumo Deadlift

10 Minute EMOM

2 Sumo Deadlift @90% of 3RM from week 1

Metcon-

10 Sets (team of 2) – I Go, You Go (5 Sets Each)

25ft Dumbbell Lunge (2×50/35) (hold any way)

15 Deadlifts (225/155)

25ft Dumbbell Lunge (2×50/35) (hold any way)

15 Box Jumps (24/20)

Rest while partner goes

Score your 5 sets for time

Individual version:

5 Sets

25ft Dumbbell Lunge (2×50/35) (hold any way)

15 Deadlifts (225/155)

25ft Dumbbell Lunge (2×50/35) (hold any way)

15 Box Jumps (24/20)

-rest 1:1 b/t sets-

Strength-

Push Press

5 Sets

1 Push Press @9+/10 RPE

Rest 2 minutes between sets.

*Building to a tough single by last set.

Metcon-

AMRAP 20 Minutes

50 Double Unders

50 Single Arm Dumbbell Push Press (50/35) (25

each arm)

50 Double Unders

50 Abmat Sit Ups

50 Double Unders

50/40 Calorie Bike Erg

Strength-

• Back Squat

3 Sets

4 Back Squat @77.5% 1RM Back Squat (OR RPE

4 Back Squat @82.5% 1RM Back Squat (OR RPE

4 Back Squat @87.5% 1RM Back Squat (OR RPE

*Rest 2-3 minutes between sets.

Metcon- 

For Time:

400m Run

15 Bar Muscle Ups*

400m Run

12 Bar Muscle Ups*

400m Run

9 Bar Muscle Ups*

*Bar Muscle Ups should be done unbroken. There is a 200m Penalty Run each time you do break.

* if doing burpee pull-up as scale. 200 meter run on rep 8/6/4

Strength-

• Tempo Deficit Sumo Deadlift

4 Sets

8 Tempo Deficit Sumo Deadlift @8-8.5/10 RPE

-rest as needed between sets-

2 inch deficit

*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause)

Metcon-

10 Rounds

10 Kettlebell Swings (53/35)

50ft Kettlebell Lunge (53/35)

Strength-

• Push Press

4 Sets

3 Push Press @8.5+/10 RPE

-rest 2 minutes between sets-

*Build to a tough set of 3 by the last set

Metcon- 

AMRAP 25 Minutes

200m Run

10 Dumbbell Devil Press (2×50/35)