Author Archives: cfupheaval

Back Squat 5×5@77.5% Strict Press 10×3@65% MetCon 4 rounds 15 burpees 15 kb swings 53/35 *** 5 rounds for competitors ***15 min Cap

Deadlift 5-5-5-5-5 MetCon 4 rounds 15 TTB 15 ring dips 15 HR push-ups 15 m HS walk 10 am 20 min AMRAP 2 mile run 10 clean and Jerk 225/15510 clean and Jerk 185/12510 clean and Jerk 155/105ME clean and Jerk 135/95

Back Squat 3×3@90%DB bench Press 4×12 AHAP MetCon 21-15-9-15-21Pullups Burpees 16 minutes

Push PressOr Front Squat 10×3 to establish a triple for the day MetCon 100 plate to overhead 45/25EMOM complete 7 wallballs 20/14

Back Squat 4×4@85% Bench Press 10×3@65% MetCon 10 rounds 9 Thrusters 95/6535 double unders 15 min Cap *scale with 5 rounds

Push Jerk 3×4@60%3×4@65%3×2@70%3×2@75% MetCon 800 m run 30 pistols 400 m run 20 HSPUs 200 m run 10 muscle ups / dips

MOVEMENT PREP– Banded squats or shoulder press 5×10 reps – squat holds or active shoulder hangs 4x30s Back Squat 5×5@75% -or- Strict Press 5×5@72.5% MetCon 12 min AMRAP10 DB cleans 50/3510 DB lunges 50/3510 burpees

Push Press 10 min Push press EMOM @ 75% MetCon 80 burpees 60 double unders 40 deadlifts 135/9520 CTB pullups 10 HSPUs For Time

2 power cleans + 1 squat cleans – 10 sets to establish a heavy lift MetCon 5 rounds 7 S HSPUs 17 DB clusters 35/207 Good mornings 75/5515 min Cap

Bench Press 2×12 – warmup 4×12 – AHAPBack Squat4×4@82.5 MetCon 3 min Row for calories :30 rest 3 min Bike for calories / distance :30 rest 3 min Wall balls 20/14:30 rest 3 min push press 95/65