Track session 

4x400m run 
(2 min rest between) 

Or 

5x500m row
(2 mineral between) 

MetCon 

DB grace 
30 DB clean and jerks 45/35 
For time 

  

Strength 

Front squat 

1×10@60%
1×10@65%
3×10@70%

MetCon 

10 rounds of either: 
Cindy
Or 
Mary 

  

Strength 

Snatch 

1×3@60%
2×3@65%
1×3@70%
1×2@75%
5×2@80%

MetCon 

9 cleans 155/105
100 m run 
15 cleans 
200 m run 
21 clean
400m run 

Strength 

Deadlift 
1×10@60%
1×10@65%
5×8@70%

MetCon&nbsp
40-30-20-10-5
Kettlebell swings 53/35
20-18-16-14-12
Box/ring dips

Strength 

Clean and jerk 

5×1@60%
5×1@65%
5×1@70%
5×1@80%

MetCon 

 

8 min amrap 
12 DB snatch 45/35
12 pistols/air squats 
25 double unders 

4 min amrap 
Pull-ups/muscle ups 

  

Strength 

Bench/push Press 

1×10@60%
1×8@70%
1×6@80%
1×4@85%
5×2@90%

MetCon 

25-20-15-10-5 
Wallballs 20/14
Sit-ups 
100 m sprint 

  

Strength 

OH lunges 
1×10-8-6-4-2-2-2… To establish a max 

MetCon 

2 min to complete: 
20 kbs 53/35
10 burpees 
Continue every two minutes till failure! 

GOD BLESS ERIC FOR ALMOST GETTING 11 rounds!
  

Strength 

Front squat&nbsp

Work up to: 
3×4@80% of 1RM 

MetCon 

12 DB push press 35/25
6 TTB 
3 squat cleans with DB 
7 rounds for time 

  

Strength 

Snatch 

10 min EMOM X 7 reps starting at 60%
Then: 
5×2 to establish a max 

MetCon 

5 front squats 135/95
15 HSPUs or 20 push-ups 
10 min AMRAP 

  

Strength

 Deadlift 

1×10@55%
1×10@60%
1×8@65%
1×8@70%
4×8@75%

MetCon 

5 rounds 
10 DB snatch 30/45
20 sit-ups 
10 DB snatch 30/45
20 pistols