Strength 

Establish 1 RM Front Squat

MetCon 

21-15-9-15-21 
Kb swings 53/35
Push-ups 
Sit-ups 

Core 
 
100 hollow rocks 
   
 

Strength

Max 
Snatch 
And/or 
Bench press 

MetCon 

200 m run
5 strict pull-ups 
5 TTB 
5 strict hspu 
4 rounds
  

Strength

Front rack lunges 

2×10@60%
2×8@65%
2×6@70%
5×4@75%

MetCon 

15 OH squats 95/65
25 double unders
15 push press 
4 rounds

  

Strength 

Max:

Strict press 

Push press 

Pull-ups 

MetCon 

9min amrap 
12 wallballs 
24 sit-ups 

Strength 
Deadlift 

2×10@55%

2×8@60%

2×6@65%

4×4@70%
MetCon 
7 rounds

10 kettlebell swings 

10 pistols 
Core 
30 s hollow hold

10 sit-ups 

5 min EMOM 

   
 

Strength 

Back squat 1 RM 

MetCon 

10 over the bar burpees 
10 power snatch 95/65
8 min amrap 
   
 

Strength 
8 min deadlift Emom – 5 reps starting at 60%

8 min push press Emom -5 reps starting at 60%

MetCon 

3 rounds 

16 alternating DB snatch 45/35
32 sit-ups 
64 air squats 

  

Strength 

Back squat/front squat 

3×5/8@60%
3×4/6@65%
3×3/5@70%
2×1/2@75%

MetCon 

4 rounds

10 burpees 
10 power cleans 95/65
10 shoulder to OH 95/65
   
 

Strength 

1 snatch + 3 OH squats 
Work up to 75% and complete 7 sets 

MetCon 

50 DUs 
20 thrusters 95/65
40 DUs
15 thrusters 95/65
30 DUs
10 thrusters 
20 DUs 
5 thrusters 

Core 

50 v ups 
1 min plank
25 arch holds
1 min hollow hold

   
 

Strength 

Push press 

1×10@60%
1×8@65%
2×6@70%
2×4@75%
3×3@78%

MetCon

20 sit-ups 
15 kb swings 53/35
20 sit-ups 
5 power cleans 155/105
3 rounds