Category Archives: Uncategorized

Bench Press 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×5@80% 2×5@85% MetCon 10 front Squats 155/105 200 m run 20/16 HR push-ups 4 rounds 15 min cap

Push press 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×5@80% 2×5@82% MetCon 800 m run 30 DB/kB push press 35/25 10 goblet squats 20 dB/kB push press 10 goblet squats 10 dB/kB push press 10 goblet squats 16 min cap

Back Squat 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×5@80% 2×5@82% MetCon 4 rounds 25 kB swings 25 sit-ups 25 knees to elbow

Split jerk Establish a max in 20 min MetCon 8 min AMRAP 15 hang cleans 135/95 15 pistols 15 push-ups

Romanian deadlifts 2×10@50% 2×8@55% 2×6@60% 2×4@65% MetCon 400 m run buy-in 3 rounds 10 DB Snatch 50/35 15 burpees 30 squats with DB

Bench Press 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×5@80% 2×5@82% MetCon 10 min AMRAP 5 strict pull-ups 10 toes to bar 20 wallballs 20/14

Front squat 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×5@80% 2×5@82% MetCon 10 rounds 3 power Cleans 135/95 6 push-ups 9 squats

Back Squat 1×10@60% 1×8@65% 1×6@70% 1×5@75% 3×5@80% MetCon 60 burpees 40 hspus / push-ups 20 power Cleans 135/95 For time 14 min cap

Snatch Or OH squat Or Snatch Push Press 10×2@ahap MetCon 10 min AMRAP 20 kB swings 53/35 20 Kb lunges 53/35 20 toes to bar

Romanian deadlifts 1×10@60% 1×8@65% 1×6@70% 5×5&75% MetCon 10 pull-ups 10 S2OH 135/95 250m run 4 rounds