Author Archives: cfupheaval

Power cleans 3×3@60% 3×2@65% 3×2@70% MetCon 14 min AMRAP 1 mile run Max effort burpee pull-ups

Front squat 2×10@50% 2×8@55% 5×6@60% MetCon 30 deadlifts 135/95 250 m run 20 deadlifts 250 m run 10 deadlifts 250 m run

Romanian DL 4×4@65% MetCon 12 minute amrap 800 m run 30 kb swings 53/35 30 burpees 30 pistols

Push press 2×10@60% 2×8@70% 2×6@75% Push Jerk 5×4@80% MetCon 5 rounds 12 front rack lunges 95/65 24 push-ups 15 minute time cap

Back Squat 3×4@80% MetCon 4 rounds 400 m run 5 TTB 5 bar muscle ups

Clean Complex 1 Squat Clean+2 Front Squats+1 Clean+Jerk * work up to 75% of 1RM MetCon 15 minute EMOM 10 burpees 2 HSPUs (strict if possible) / DB strict Press

Front Squat 1×10@60% 1×8@65% 1×6@70% 1×4@75% 3×4@80% MetCon 10 min AMRAP 21 box jump overs 15 DB power cleans 50/35 9 DB strict press 59/35

Bench Press 3×4@80% MetCon 2 rounds 50 double unders 10 burpees 50 pistols / air squats 10 CTB pull-ups 15 minute time cap

Back Squat 1×10@60% 1×8@65% 1×6@70% 5×5@75% MetCon 75 wallballs 20/14 Rest 1 min 45 HSPUs Rest 1 min 100 kb swings 16 min Cap

Snatch+OH Squat 10×1 as heavy as desired MetCon 800 m run 45 oh squats 95/65 40 sit-ups 35 push Jerks 95/65 30 sit-ups For Time