Strength 

• Front Squat

8 Sets (new set every 1:30)

1 Front Squat

Start around 65% and work up to 90% over the course of the 8 sets.

If competing in Quarterfinals, only work up to 75-80%.

Metcon 

4 Sets

12/10 Calorie Row

9 Lateral Burpee Over Rower/bar 

3 Power Snatch (135/95)

*Rest 2 minutes between sets.

Strength-

Bench Press

4 Sets

4 Bench Press @8.5-9 RPE

Between sets perform 30 second AMRAP of Kipping or Strict Pull Ups. 

*Rest as needed between sets.

Metcon 

7 Sets

12/10 Calorie Ski/row 

25ft Handstand Walk/ 3 wall walks 

12/10 Calorie Ski

-rest 1 minute between sets-

Strength- 

5 Sets

3 Snatch Pulls + 3 Snatch High Pulls + 3 Power

Snatch @5/10 RPE

This is meant to be a technique exercise. Keep it light!

*Rest as needed between sets.

Metcon 

6 Sets

AMRAP 3 Minutes

10 Double DB hang clean n jerk 50/35

100ft  Double Db Lunge 

Max Calorie Echo Bike

-rest 90 seconds between sets-

Strength- 

Pause Front Squat + Front Squat

7 Sets (New set every 1:30)

1 Pause Front Squat + 1 Front Squat

*Start around 65% and work up to 80-85% of 1 RM

Front Squat over the course of the 7 sets.

*3 sec pause at the bottom

Metcon- 

3 Sets

12-9-6

Squat Clean (115/80)

9-6-3

Strict Handstand Push Ups/ double HR Pushups

-rest 3 minutes between sets-

Strength-

3 Minute EMOM

2 Clean and Jerk @65% 1 RM Clean and Jerk

-Directly Into-

3 Minute EMOM

2 Clean and Jerk @70% 1RM Clean and Jerk

-Directly Into-

3 Minute EMOM

1 Clean and Jerk @75% 1 RM Clean and Jerk

-Directly Into-

3 Minute EMOM

1 Clean and Jerk @75+% 1 RM Clean and Jerk

Metcon 

2 Sets

AMRAP 2 Minutes

8 Lateral Burpee Over Rower/line 

16/13 Calorie Row/ Ski 

Max Lateral Burpee Over Rower

-rest 2 minutes-

AMRAP 2 Minutes

8 Lateral Burpee Over Bar

16 Deadlifts (185/125)

Max Lateral Burpee Over Bar

-rest 2 minutes-

AMRAP 2 Minutes

8 Lateral Burpee Over Bar

16 Power Cleans (95/65)

Max Lateral Burpee Over Bar

-rest 2 minutes between sets-

Strength-

3 Minute EMOM

3 Power Snatch @65% 1RM Power Snatch

-Directly Into-

3 Minute EMOM

2 Power Snatch @70% 1RM Power Snatch

-Directly Into-

3 Minute EMOM

1 Power Snatch @75% 1RM Power Snatch

-Directly Into-

3 Minute EMOM

1 Power Snatch @75+% 1RM Power Snatch

Metcon-

8 Rounds

12 GHD Sit Ups

4 Deadlifts (225/155)

Strength-

3-4 sets

5 Weighted Strict Pull Ups @ RPE 8/10

10 Single Dumbbell Chainsaw Rows (each side) @

RPE 8/10

10 Standing Alternating DB Curl @ RPE 8/10

-Rest 2:00-2:30 b/t sets-

Metcon 

26.2

• Open 26.2

For time:

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 muscle-ups

Time cap: 15 minutes

ę 35-lb (15-kg) dumbbell o 50-lb (22.5-kg) dumbbell

Strength 

Snatch Lift Off + Pause Snatch

へ

3 Sets

2 Snatch Lift off to Below the Knee + 2 Pause Snatch

@60-70% 1RM Snatch

*Pause in the receive for 3 seconds.

4 sets:

2 Snatch Lift off to Below The Knee + 1 Pause Snatch @75-75+% 1 RM Snatch

*Pause in the receive for 3 seconds.

Metcon

12-9-6

Deadlifts (275/185)

Box Jump Overs (30/24)

-rest 3 minutes-

15-12-9

Deadlifts (185/125)

Box Jump Overs (24/20)