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Clean and Jerk 2+2@50,55,60,65% 4×1+1@70% one lift every 90s MetCon “Jackie” 1000 m row 50 thrusters 45/35 30 pullups

Back Squat 4×4@82.5% Bench Press 4×12@AHAP MetCon 20 burpees 10 pistols 20 burpees 10 HSPUs 10 min AMRAP

Deadlift 2×15@55% 2×12@60% 2×10@65% 2×8@67.5% 20 minute Cap MetCon 1-2-3-4-5 Front Squat 185/105 5-10-15-20-25 pullups 16 minute Cap Comp 1-2-3-4-5 Front Squat 225/135 2-4-6-8-10 Muscle Ups

Back Squat 2×10@52.5% 2×8@62.5% 5×5@72.5% Strict Press 2×10@50% 10×3@60% do these 10 sets fast and every minute on the minute 20 minute Cap MetCon Monday 800m run 30 thrusters 95/65 800m run Scale down = 400 m runs Scale up = 135/95# thrusters 16 minute Cap

Push press or Front Squat 2×15@50% 2×12@55% 2×10@60% 2×8@65% MetCon 3 rounds 30 Hollow Rocks 20 Kb swings 53/35 10 Pullups (chest to Bar) Hero Wod J.J. For time: 1 Squat clean 185 lbs/125 lbs 10 parallette handstand push-ups 2 Squat clean 185 lbs/125 lbs 9 parallette handstand push-ups 3 Squat clean 185 lbs/125 lbsContinue reading “0183”

Strength Back squat 3×3@80% DB Bench Press 3×12@AHAP MetCon 9 min AMRAP 100 double unders 50 wallballs 20/14 100 double unders 25 HSPUs

Deadlift 2×12@50% 2×10@60% 2×8@70% 3×6@75% MetCon 5 Toes to bar 250 m run 5 power snatch 115/75 5 rounds Comp version available

Back Squat   -Or-   Bench Press 1×10@60%               10×3@60% 1×8@65% 1×6@70% 1×4@75% 4×4@80% MetCon 100 situps then: 3 rounds 10 shoulder to overhead 135/95 15 box jumps 24/20 20 pushups 16 minute cap

1 Snatch + 2 OH Squats 10 sets for load MetCon 10 min AMRAP 2-4-6-8-10-12…. burpees DB snatch 50/35

Ok guys here is the breakdown! the next strength cycle will be broken down into either a squat dominant or press dominant cycle based on what you feel like you’re weaker in. you will be back squatting 3 times a week or pressing 3 times a week monday wednesday and friday with the other threeContinue reading “0179”