MetCon

For Time:

400m Run

30 Thrusters (75/115#)

30 Pullups

400m Run

20 Thrusters (95/135#)

20 CTB Pullups

400m Run

10 Thrusters (105/155#)

10 BMU

Lift

TnG Power Snatch 2-2-2-2-2 (Ascending)

MetCon

6 Sets of:

250m Row SPRINT

90s Rest

Strength

Front Squat 3×10 @ 60%

MetCon

3 Rounds For Time of:

15 HSPU

12 Squat Cleans (105/155#)

9 Bar Facing Burpees

REPEAT OF LAST WEEK!!!

► Athlete Choice Warmup So Be Prepared!!!

---

Olympic Lifting (2 Hours)

Part A – Snatch (45 Minutes)

i) EMOTM 8 Minutes of (Bar):

Snatch Pull + Snatch High Pull + Power Snatch + Snatch + Snatch Balance

ii) Snatch Grip Deadlift 3-3-3-1-1-1 (Ascending)

iii) Snatch Pull 3-3-3-3 (Ascending)

iv) Snatch 3-3-2-2-1-1-1-1 (Ascending)

Part B – Clean & Jerk (45 Minutes)

i) EMOTM 8 Minutes of (Bar): 

Clean Pull + Clean High Pull + Power Clean + Clean + Push Press + Jerk

ii) Clean Pull 3-3-3-3 (Ascending)

iii) Power Clean & Jerk 2-2-1-1-1 (Ascending)

iv) Clean & Jerk 2-2-1-1-1 (Ascending)

Part C – Accessory (15 Minutes)

i) Back Squat 5-5-5 (Ascending – Large Jumps)

ii) Seated Box Hops 5-5-5 (Ascending)

---

► Record Weights (Every Week Will Be The Same Progression)

► Focus On Specific Positions (ie. Hip Contact)

► If Mechanics Break Down, DO NOT Increase Weight

Strength

Wide Grip Bench Press 20-15-10-5 (Ascending)

MetCon

For Time:

75 Calories SE

60 SA DB Chest Press – R (35/50#)

45 T2B

60 SA DB Chest Press – L (35/50#)

75 Calories SE