Category Archives: Uncategorized

Romanian deadlifts 1×10@45% 1×8@50% 1×6@55% 5×4@60% % of back squat MetCon 4 rounds 7 Squat Cleans 185/125 15 Hspu/push-ups 30 sit-ups

Push press 1×10@65% 1×8@70% 3×5@75% Push press 3×5@75% MetCon 7 min sprint chipper 30 box jump overs 30 burpees 30 DB snatch 50/35 30 goblet squats 50/35

Back Squat 1×10@60% 1×8@65% 1×6@70% 5×5@75% MetCon 10 min AMRAP *** 400 m run buyin 10 push press 155/105 10 pull-ups 25 double unders

Tempo Snatch 3-5 second deadlift to knees before snatch 2×1@60/65/70/75/80% MetCon 3 rounds 30 pistols 10 clean and jerks 155/105 14 min cap

Romanian Deadlifts 5×15 as heavy as for allows MetCon 800 m run 50 toes to bar 14 min time cap

Push press 5×7@60% Push jerk 5×5@60% MetCon 5 Squat Cleans @ 135/95 15 burpees 4 Squat Cleans @ 155/105 15 burpees 3 Squat Cleans @ 185/125 15 burpees 2 Squat Cleans @ 205/135 15 burpees 1 Squat Clean @ 225/155 8 min AMRAP

Back Squat 5×15 As heavy as quality allows MetCon 100 double unders 75 kB swings 53/35 50 sdhp 53/35 25 ring dips

Power cleans 3×3@60% 3×2@65% 3×2@70% MetCon 14 min AMRAP 1 mile run Max effort burpee pull-ups

Front squat 2×10@50% 2×8@55% 5×6@60% MetCon 30 deadlifts 135/95 250 m run 20 deadlifts 250 m run 10 deadlifts 250 m run

Romanian DL 4×4@65% MetCon 12 minute amrap 800 m run 30 kb swings 53/35 30 burpees 30 pistols