Category Archives: Uncategorized

Strength  Snatch  1st pull + hang snatch  3 reps from 60% – 88%  MetCon  Karen’s Death  150 wall balls  *every 3 min you must do 27 deadlifts 95/65      

Strength  Deadlift  2×10@60% 2×8@65% 2×6@70% 2×5@75% 2×2@80 MetCon  21-18-5-12-9  Push-ups  Double unders  Kb snatch 53/35 Comp = HSPUs       

Strength  Push press  2×10@60% 1×8@65% 1×6@70% 3×5&75% MetCon  20 pistols  10 power cleans 95/65 20 sit-ups  4 rounds  Core  30 s hollow hold  30 s leg raises  4 rounds   

Strength  Back squat  1×10@60%  1×8@65% 2×6@70% 3×3@75% MetCon  7 pull-ups  14 wall balls 20/14 7 push-ups  9 min amrap  Comp = heavy WB/ hspu/c2b    

Strength  Clean 1st pull + full clean  Work up to 85% in 20-30 lifts     MetCon  10 front squats 95/65 10 OTB burpees  5 rounds  Core  5 min of accumulative planks 

Strength  Snatch  1 snatch high pull + 1 full snatch  Work up to a max for the complex for the day!  MetCon 50 Kb clean and jerks  40 Russian kbs  30 kb strict presses  20 leg raises  10 strict pull-ups  22 min amrap    

Strength  Deadlift  2×10@55% 2×8@60% 5×5@65% MetCon  10 squat jumps  10 burpees  10 squat jumps  400 m run  10 squat jumps  10 DB clean and jerks  3 rounds       

Strength Push press   Work up to 4×3@75%  MetCon  250m run  15 TTB  7 thrusters 95/65 4 rounds  Comp: 135/95 thrusters.      

Strength  Back Squat  Work up to:  2×3@80% MetCon  10 min amrap  20 DB snatches 45/35 10 burpees  20 double unders  Core conditioning  100 sit-ups      

Strength  Clean and jerk  Work up to 2×1@80% of 1RM MetCon  Helen  400m run  21 kb swings 54/35 12 pull-ups 3 rounds  Gymnastics 7×7 ring dips  Conjugate  5×5 bent over rows