Strength

Superset 5 Sets (Ascending Weight) of:

6 Tempo Bench Press (3s ↓, 1s Bottom Hold, Explode ↑)

6 Bent Over Row

MetCon

6 Rounds For Time of:

7 Calories Assault Bike

7 T2B

7 SA DB Thrusters – L (35/50#)

7 SA DB Thrusters – R (35/50#)

60s Rest

Lift

Snatch 6×2 @ 70%

Strength

Back Squat 3×5 @ 70%

Strength

Deadlift

4×10 @ 40%

3×10 @ 45%

2×10 @ 50%

MetCon

For Time:

40 Burpee Box Overs (20/24″)

30 HSPU

20 CTB Pullups

Lift

i) Power Clean 5×4 @ 70%

ii) [Power Clean + Jerk (2)] 5×1 @ 75%

6-Week Strength Cycle Starts Today!!!

Strength

i) Back Squat 10×10 @ 50%

ii) Strict Press 5×10 @ 55%