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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

A. Front Squat B. MetCon 10 min AMRAP 10 pull-ups 10 SDLHP 95/65

A. Front Squat B. MetCon 400 m run 20 burpee box jumps 400 m run 10 muscleups / dips 400 m run 6 tire flips

Remember all aspects of fitness guys! Not just the pyramid but the 10 aspects of fitness! 1RMs are fun and useful but don’t forget the more boring aspects of fitness such as flexibility! Here they are: Agility Accuracy Balance Coordination Cardiovascular Endurance Flexibility Power Speed Strength Stamina A. Bench Press B. MetCon 21-15-9 Toes toContinue reading “0388”