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Strength Deadlift 20 min to establish 1RM MetCon 30′ OH lunge 45/25 20 shoulder to overhead with plate 45/25 6 rounds

Strength 3 position snatch 1×4@60% 1×3@65% 1×2@70% 1×1@75% If form breaks down at any point keep going with reps but do not increase weight! MetCon 10 min emom 7 T2b 3 burpees 5 min reset period Fran 21-15-9 Thrusters 95/65 Pull-ups

Strength Back squat Establish 1 RM in 20 minutes MetCon 1 C2b pull-up 3 push-ups 6 kb swings 53/35 3 C2b pull-ups 6 push-ups 12 kb swings 6 C2b pull-ups 12 push-ups 24 kb swings 12 min AMRAP

Strength Snatch 15 min to establish max 15 min to practice hang snatch MetCon “Grace” 30 clean and jerk 135/95 For time

Strength Strict press 1×8@60% 1×7@65% 1×5@70% 1×3@75% 4×2@83% MetCon “Tabatas” 1 min burpees 2 min power cleans 95/65 3 min wallballs 4 min double unders This will be done Tabata style and done for score of reps. Highest number accumulated wins!

Strength Deadlift Warmup to 83% 6×2@83% MetCon Nasty girls V.2 50 pistols alternating (50 air squats) 7 muscle ups (21 c2b pull-ups) 10 hang power cleans 175/115 3 rounds **scaled numbers are noted to the side. Mobility 10 min squat therapy Stretch hamstrings 4 min

Strength Back squat 1. warmup 2. EMOM 10 min 65% at 3 reps with a 3 sec pause. MetCon A. 5 min AMRAP Wallballs 20/14 B. 10 min AMRAP 15 push-ups 15 kb swings 53/35 Score is total # of reps Mobility Roll through posterior chain 2 min Stretch quads 2 min/side Squat therapy forContinue reading “043014”

Day 1 Pull-ups 6×3 Day 2 Dips 4×6 Day 3 Pull-ups 6×3 Day 4 Dips 4×6 Alternate days and be sure to do these very strict as to build strength accordingly. This can be done with a banded pull-up and dip but be sure that you do it to a level that is difficult andContinue reading “Strict dip and pull-up week 1”

Strength Push press 1×8@65% 1×6@70% 1×4@75% 1×3@80% 4×2@85% MetCon 7 strict pull-ups 14 KB snatches 53/35 21 power cleans 95/65 3 rounds Mobility Roll low back 4 minutes Roll thoracic and lats Squat therapy

Strength Snatch max in 20 min MetCon 20 DB snatches 50/30 250 m row 15 burpees 4 rounds