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)

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-> 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

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