Author Archives: cfupheaval

Strength  Lunges – % based on max clean 1×10@60% 1×8@65% 1×6@70% 2×4@75% 2×2@80% * 7 min snatch balance emom  MetCon  50 double under buyin  3 rounds  10 snatches 95/65 10 burpees  400 m run buyout       

Strength  Push press  3×10@55% 4×8@60% Strict press  7 min emom of 3-5 reps at 55% MetCon  50 DB snatch 45/35  100 air squats  50 DB snatch 25 pull-ups  For time  Comp= pistols and C2b   

Strength  1×10@60% 1×7@65% 1×5@70% 2×4@75% 2×2@80% MetCon  “Nancy” 5 rounds 400m run  15 OH squats 95/65      

Gymnastics  12 min emom  Dips + TTB  Pick reps: 3,5,7,9 MetCon  20 double unders  10 shoulder to OH 95/65 5 squat cleans  4 rounds      

Strength  5x100m sled pulls  Alternating with:  Full snatch – 2 reps working toward a max snatch double  MetCon  20 Double unders  10 C2b pull-ups  7 rounds       

Strength  Strict press max  Then  5 min emom of 3 strict press at 70% MetCon  12 kb snatches 53/35 24 box jumps  12 kb snatches  24 Russian twists 53/35 3 rounds  Gymnastics  5x10or4 ring dips       

Strength  Deadlift  1×5@55% 1×5@60% 1×5@65% 6×3@68% emom  All with hand in a fore grip MetCon  400 m run  30 push press 75/55 40 back rack lunges 75/55 30 push press  400 m run          Comp= 50-50-50 reps 

Strength  Back squat  1×10@50% 1×10@55% 1×8@60% EMOM -7 min  5 reps at 185/115 Comp = 225/135 MetCon  200 m run  10 strict press 95/65 15 air squats  5 rounds       

Strength  Snatch  1 power snatch + 1 hang snatch  MetCon  50 kb swings  25 goblet squats  12 push-ups  12 min amrap  Gymnastics  Rings dips    

Strength  Deadlift  1×10@55% 1×8@60% 2×6@65% 2×4@70% 1×15@50% MetCon  200 m run  7 hang power cleans 95/65 7 SDLHP 95/65 4 rounds  Gymnastics  5x30s active shoulder hangs