Author Archives: cfupheaval

A. Deadlift B. MetCon 10 rounds 7 Pull-ups 7 burpee box jumpovers

A. Squat Clean and Jerk 2 Cleans + 1 jerk -> every 2 min for 16 min B. MetCon 10 min AMRAP 6 pistols 3 DL @135/95 6 pistols 6 DL 6 pistols 9 DL 6 pistols 12 DL Reps continue to 15,18,21,24 etc Substitute: skater Squats for pistols

A. Bench Press B. MetCon 30-20-10 reps for time of: Dumbbell thrusters 35/20 Toes-to-bars

A. Power Snatch 3-3-3-3-2-2-2-1-1-1 Build weight B. MetCon 5 rounds 15 front Squats 135/95 12 burpees over Bar 9 Pull-ups 20 min cap

A. Back Squat B. MetCon 11 min AMRAP 10-20-30-40…. wallballs 20/14 5-10-15-20…. DB Snatch 50/35

A. Snatch 7 min EMOM Establish 1RM B. MetCon 15-12-9-6-3 Thrusters 115/75 250 m run

A. Clean and Jerk B. MetCon 5 rounds 15 kB swings 53/35 12 burpees 9 HSPUs

A. Deadlift B. MetCon 20 min AMRAP 10 Power Snatch 95/65 20 sit-ups 5 Bar muscle ups / 10 Dips

A. Handstand Push-ups 5 sets of 75% B. Bench Press 2×10@60% 2×8@65% 2×6@70% 3×5@75% C. MetCon 3 rounds 30 wallballs 20/14 20 Lunges with ball 10 Toes to Bar