Strength: 15min build up to a heavy set of the complex: 1 Snatch Pull 1 Hang Snatch High Pull 1 Snatch (3sec pause at bottom) Metcon: "Michael" 3 Rounds for time: Run 800m 50 Back Extensions 50 Situps Endurance: AMRAP in 35min: 40 Wallballs (#10/6) 30 V-Ups
Strength: Sumo-Deadlift - 15min build for an RM3 Metcon: For time: 15-12-9 Hang Squat Cleans (#50/35) C2B Pullups into: 9-12-15 Thrusters (#50/35) Ring Dips Endurance: AMRAP in 33min of: 21 Goblet Squats (#16/12) 18 Weighted Box Step Ups 15 KB Swings 12 Single Arm KB Thruster (6/
Strength: Back Squat 4-4-4-3-3 Metcon: AMRAP in 16min of: 8 Toes-to-bar 7 Box Jumps 6 Burpees over the bar 5 S2OH (#60/40) Endurance: EMOM for 35min: 1 - 12/8 Cal Bike 2 - 16/12 Cal Row 3 - 50 Double Unders 4 - AMRAP 8.5m Shuttle
Strength: Hang Power Snatch 2-2-2-1-1-1 Build to a heavy load or practice technique Metcon: For time: Run 800m 15 Hang Power Snatch (#60/40) 200 Double Unders 15 Hang Power Snatch Run 800m Mobility: Upper Body Weightlifting: -Hang Snatch (60%) 3×8 -Hang Snatch under the knee (60%) 2×6
Strength: Push-Press 3-3-3-3-3-3 *Pause for 3sec at the "dip" on the first rep of each set Metcon: 8 Rounds for time: Run 200m 6 HSPU 4 Front Squats (#70/45)
Strength: Elevated Ring Rows 5-5-5-5-5 *add weight (plates) every set if possible Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Power Cleans (#22.5/15,x2) Toes-to-bar Assault Bike (calories) Skills: 1. Double Unders 2. Kipping/Butterfly Pullups (requirment: 5 strict pullups)
Strength: Romanian Deadlifts 8-8-6-6-4-4 Metcon: 10 Rounds for time: 3 Bar Muscle-ups 5 Hang Power Cleans (#70/40) 7 Wallballs (#10/6) Endurance: In Pairs, i-go-you-go: AMRAP in 32min of: 15 Air Squats 12 Situps 9 Burpees 6 Pushups 3 Wall Walks *partner 1 works while partner 2 does max
Strength: Front Squat - 15min build to an RM3 Metcon: AMRAP in 15min of: 4 Strict Pullups 8 Deficit Pushups (#20/10 plates) 12 Pistols (scale to jump squats) Endurance: AMRAP in 35min: 50 Wallballs (#10/6) 40 Box Jumps 30 KB Swings (#16/12) 20 Burpees 800m Run
Strength: 7 Sets: 2 Power Cleans (touch and go) *rest 1:30 Metcon: 3 Rounds for time: Row 500/400m 21 Abmat Situps 12 Overhead Squats (#43/30) 3 Rope Climbs Endurance: 5 Rounds for time: Run 400m 20 Burpees Run 400m 40 Air-Squats
Strength: Weighted Chinups 5-5-5-3-3-3 Metcon: AMRAP in 14min of: 3 Dual DB/KB Thrusters (#22.5/15,x2) 60 Double Unders 6 Dual DB/KB Thrusters 60 Double Unders 9 Dual DB/KB Thrusters 60 Double Unders *keep adding 3 thrusters every round Endurance: AMRAP in 30min of the ladder:
Strength: BTN Reversed Lunges 10-10-10 Metcon: "300" For time: 25 Pullups 50 Deadlifts (#60/40) 50 Pushups 50 Box Jumps 50 Floor Wipers (#60/40) 50 KB Clean and Press (#16/12, alternating) 25 Pullups Mobility: Lower Body Weightlifting: -Split jerk Jerk Warm up exercises + drills, moving into
Strength: Weighted Pushups 6-6-4-4-2-2 Metcon: In Pairs for time: 120 Deadlifts (#70/45) 30 Box Jump Overs 80 Hang Power Cleans (#70/45) 30 Box Jump Overs 60 Shoulder to overhead (#70/45) 30 Box Jump Overs *split reps as you like, one works at a time
