Strength-

Every 2:00 x 7
3 Push Press + 1 Push Jerk
Start around 60% of Push Press and build

Metcon-

For Time
21-15-9
Deadlift 225/175
HSPU/ Double Hand release
Box Jump Overs 24/20

Strength

Clean Cluster (3sec rest b/t)
1.1.1

× 6 sets building

Metcon-

Open 20.2

20-AMRAP
4 DB Thrusters
6 T2B
24 DU

Strength

Back squat

2×8 60%
2×6 65%
1×4 70%
1×4 75-80%

Metcon

20 – ЕМОМ
1= 10 DB Incline Bench 50/35
2= 12/10 Cal Echo
3 = 5 Wall Walks
4 = 15 GHD Sit Ups

Strength-

8 – EMOM
5 Push Press 75% 1RM

Metcon-

For Time
1000 M Row/ski
50 HSPU
50 V-Ups
200 DU
You can break up the reps and do in any order!!

Strength-

Below knee hang Clean + Clean (full clean)
1+1 x 6
use last weeks weights to build
Metcon-

4 -AMRAP
15 – DB Snatch
9 Pull Ups
6 Burpee Box Jumps 24/20

Rest 2:00

4 – AMRAP
15 – DB Snatch
6 C2B
6 Burpee BJ

Rest 3:00

4- AMRAP
15 DB Snatch
3 Bar MU
6 Burpee BJ

Strength

Floor bench Press
5×5
3×3

Metcon

20 – ЕМОМ
1= 8 Close Grip Bench 155/105
2= 10 T2B
3= 40 DU
4= 12 CAL Echo Bike

Strength-

Every 1:30 x 6
5 Push Press loading from 65% of last week 3RM

Metcon

-For Time (20min CAP)

6 Wall Walks
8 Cal Ski
10 Thrusters 115/75
8 HSPU/ double Hand RPU
10 Cal Ski
12 Thrusters
10 HSPU
12 Cal Ski
14 Thrusters

Strength-

Low Hang Clean + Clean
1+1 x 6
building from 60% (stay smooth)

Metcon-

15 – AMRAP
35 DU
15/12 Cal Row
12 KBS 70/53
10 Lateral Burpees over KB