Strength
Strict Press 5-5-5-5-5 (Ascending)
*After Each Set Perform 10 Side Raises & 10 Front Raises*
MetCon
5 Rounds For Time of:
21 Calories Assault Bike
15 HSPU
9 Devil’s Press (20/35#)
[30 Minute Time Cap]
Strength
Strict Press 5-5-5-5-5 (Ascending)
*After Each Set Perform 10 Side Raises & 10 Front Raises*
MetCon
5 Rounds For Time of:
21 Calories Assault Bike
15 HSPU
9 Devil’s Press (20/35#)
[30 Minute Time Cap]
Strength
Back Squat 10-8-6-4-2 (Ascending)
MetCon
“Cindy”
20 Minute AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
Olympic Lifting
i) OH Squat 3-3-3 (Ascending/Rack)
ii) Snatch High Pull 3-3-3 (Ascending)
iii) Snatch (Power OR Squat) 4-3-3-2-2-2-1-1-1-1 (Ascending)
iv) Front Squat 3-3-3 (Ascending/Rack)
v) Jerk (Push OR Split) 3-3-3 (Ascending/Rack)
vi) Clean Pull 3-3-3 (Ascending)
vii) Clean & Jerk 4-3-3-2-2-2-1-1-1-1 (Ascending)
-> Warmup = Athlete Choice (BE PREPARED!!!)
-> 3×3’s = Feel Some Weight (Not Too Heavy, Not Too Light)
-> Go Heavy On The Snatch/Clean & Jerk Singles
-> Poor Movement On ANY Set Of 1’s?
-> Repeat That Weight 3 Times With NO INCREASE IN WEIGHT For The Remaining Singles
Strength
EMOTM 15 Minutes of:
Minute 1: 20-30s DB Bent Row
Minute 2: 20-30s DB Seated Bent Over Flies
Minute 3: 20-30s BB Shrugs (Behind Back)
*Repeat 5 Times*
MetCon
For Time:
15 Snatches (65/95#)
15 Calories Assault Bike
12 Snatches (75/115#)
12 Burpee Box Jumps (24/30″)
9 Snatches (95/135#)
9 Weighted Box Step Overs (W: 20/35 M: 24/50#)
6 Snatches (105/155#)
6 Wall Walks
3 Snatches (125/185#)
3 Rope Climbs
Strength
Deadlift
5×5 (Ascending)
4×3 (Ascending)
3×1 (Ascending)
MetCon (Optional)
For Time:
500m Row
4 Minute Rest
500m Row