Lift

Squat Snatch

3×2 @ 50%

3×1 @ 60%

3×1 @ 70%

Stretch (30 Minutes)

Coach Led (Hips/Quads/Hamstrings)

MetCon

On A 50-Minute Timer Complete:

EMOTM 10 Minutes of:

Odd: 4-8 Calories Assault Bike

Even: 5-8 HSPU

EMOTM 10 Minutes of:

Odd: 20-40 Double Unders

Even: 30-45s Plank (Elbows)

EMOTM 10 Minutes of:

Odd: 6-12 Calorie Ski Erg

Even: 5-8 T2B

EMOTM 10 Minutes of:

Odd: 20-40 Cross Over/Backwards Skips

Even: 8-12 Back Extensions

EMOTM 10 Minutes of:

Odd: 6-12 Calories Row

Even: 1-3 RMU/BMUs

Lift

Clean & Jerk

-> Squat Clean + Split Jerk

-> Mechanic Focused

3×2 @ 50%

3×1 @ 60%

3×1 @ 70%

MetCon

12 Minute AMRAP of:

10 Deadlifts (75/115#)

10 Pushups

10 KB Swings (.5/1 Pood)

10 Seated DB Press (2×15/2×25#)

DELOAD WEEK!!!

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Strength

Back Squat

5×6 @ 50%

3×3 @ 70%

MetCon

4 Rounds For MAX Reps of:

60s Calorie Row

60s Calorie Assault Bike

60s Calorie Ski Erg

60s Weighted Step Ups (W: 16″/20# M: 20″/35#)

60s Rest

Strength

i) 5 Sets of:

60s MAX Bench Press (125/185#)

120s Rest

ii) 5 Sets of:

60s MAX Bicep Curls (45/65#)

120s Rest

MetCon

“Partner Fran”

21 Thrusters (65/95#) – P1

21 Thrusters (65/95#) – P2

21 Pullups – P1

21 Pullups – P2

15 Thrusters (65/95#) – P1

15 Thrusters (65/95#) – P2

15 Pullups – P1

15 Pullups – P2

9 Thrusters (65/95#) – P1

9 Thrusters (65/95#) – P2

9 Pullups – P1

9 Pullups – P2

[15 Minute Time Cap]