Strength 

Back squat 

1×10@50%
1×10@55%
1×10@60%
4×10@65%

MetCon 

200 m run 
12 power cleans 95/65
6 burpees 

5 rounds

  

Strength 
Bench press – 65%

10-8-7-6-4-2-2-4-6-7-8-10
Snatch 

5×5@70% (power) 

Followed by: 

12×1 starting at 70% 
MetCon 
For Time 

Toes to Bar 

Sumo DL high pull 53/35 

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 

Strength 

Deadlift 
1×10@55%
1×10@60%
4c8@65%

MetCon 

20 plate to oh 45/25
15 sit-ups
10 pistols 
5 pull-ups 

10 min Amrap 

  

Strength 

Clean and jerk 
Work up to 80% and complete 7×1

MetCon 

21 1 leg DB deadlifts 25/35
15 burpees 
21 1 leg DB deadlifts 
15 DB shoulder to OH 

3 rounds 

  

Strength 

Push press 

1×10@60%
1×8@65%
1×6@70%
1×4@75%
1×2@80%
1×4@75%
1×6@60%
1×8@65%

MetCon 

10 kb swings
5 strict pull-ups 
10 kb snatch 
5 strict TTB 

8 min amrap 
Immediately followed by 4 min to establish 3 rep front squat max!
 

 

Strength 
Clean and jerk 
Work up to 70% and complete 7 sets at that weight! 
MetCon 
15 kb sumo DL high pull 53/35

7 pull-ups 

15 squat jumps 
5 rounds 
  

Strength 

Push press 

1×10@69%
1×8@65%
1×6@70%
5×5@75%

MetCon 

7 squat cleans 155/105
30 double unders
10 min AMRAP 
  

Strength 
Front squat

2×14@50%
2×13@55%
4×12@60%

MetCon

6 min amrap 

20 wallballs 20/14
5 burpees 

6 min amrap 

5 burpees 
10 dumbell push press 35/45
  

Strength 

1×10@55%
1×7@60%
1×5@75%
4×3@75%
1×6@70%
1×8@60%
1×12@55%

MetCon

10 hang power cleans 95/65
10 lateral bar burpees 
10 min amrap 
   
 

MGreat work on day one of dumbell palooza!! You guys did most excellent! 

Strength 

Bent over rows

2×10@55%
2×7@60%
2×5@70%
2×3@75
4×2@80%

MetCon 

7 dumbell thrusters 35/25
7 pull-ups 
14 dumbell deadlifts 
10 min amrap 

Core 

50 hollow rocks 

50 side Bridges