Strength-

Every 2:00 x 10
Sets 1-2: 8 TnG Power Cleans
Sets 3-4: 6 TnG Power Cleans
Sets 5-6: 4 Squat Cleans
Sets 7-8: 2 Sq Cleans
Sets 9-10: 1 Sq Cleans
** Start at a load you can build and no fail on TnG

Or Open prep TTB

Metcon

Hero WOD McHugh
15 – AMRAP
3 Front Sq 135/95
3 Т2В
6 Front Sq
6 T2B
9 Front Sq
9 T2B
ETC……

Strength-

5- EMOM
Strict Press
10 reps between 40-50% of 1RM
Rest 3:00
5 – ЕМОМ
Push Press
5 reps between 65-70% 1RM PP

Metcon
5x
45 Du
15 Bar facing burpees
10 Power snatch 115/75

Strength-

Parallel Pause Back Squat
5 x 5 – dead stop at parallel, no pause at the top. 70 % of max!

Metcon

For Time

25-15-5

V-Ups

Air Squats

Into

25-15-5

HRPU

WBS

Into

25-15-5

DU x 2

MedBall Lunges (hold ball in bear hug)

Strength-
2026 Open Prep

DU practice or

Floor Press
7×3
3 x 1 build heavy

Metcon

12 Min EMOM

Min 1 – 8 BBJO
Min 2 12/10 Cal Echo Bike

Strength

Back squat

2 × 6 70%

2 x 4 75%

2 x 2 80-85%

Metcon –

For Time

25 Cal C2 Bike

15 Snatch 95/65

25 Pull Ups

25 Cal C2 Bike

10 Snatch 115/85

18 C2B

25 Cal C2 Bike

5 Snatch 135/105

10 Bar MU

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

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-
Power Snatch + Snatch
2+1 x 6
Build off of feel

Metcon
For Time
30-24-18-12-6
Cal Row/Ski
Lateral burpees over rower/barbell
Alt DB hang clean n jerk 50/35