Strength

 
Back squat 
Establish a 5RM

Or 

Snatch 

1 snatch DL 
1 snatch high pull 
1 snatch 
1 hang snatch 

Establish Max

MetCon

 

5 rounds 

14 DB snatch 35/45
12 push-ups 
10 pull-ups 

  

Strength 

Push Press 
Take 20-30 min to establish a 1 Rep Max 

MetCon

10 min AMRAP 

15 OH plate lunges 45/25
15 plate to OH 45/25
15 plate sit-ups 45/25

Gymnastics 

Pull-ups 
5×5 at the hardest level possible. 

   
 

Strength 

Deadlift 

1×10@60%
1×8@65%
1×6@70%
1×5@75%
3×4@80%

MetCon

4 rounds for time 

200 m run 
10 burpees 
10 push press 95/65
100 double under buyout 

 
 

Strength 

20 min EMOM (alternating exercises) 
3 power cleans (start at 65%) 
30 second hollow body hold

MetCon 

4 rounds for time 

25 kb swings 53/35
25 v-ups (toes must be touched for rep) 
   
 

Strength 
Deadlift 

1×10@55%

1×8@60%

1×6@65%

1×5@70%

4×5@75%
MetCon 
“Cindy” 

20 min AMRAP 

5 pull-ups 

10 push-ups 

15 air squats 
   
 

Strength
Back squat 

1×10@55%

1×8@65%

1×6@75%

4×5@85%
MetCon 
5 rounds 

200 m run 

7 burpees 

21 plate to OH 45/25
Comp = box jump burpees 
   
 

Strength 
Deadlift 

Work up to 4×5@75%
MetCon 
10 DB clean and press 45/35

20 double unders 

10 DB clean and press 45/35

20 wallballs 20/14

4 rounds 

   
 

Strength 
18 min emom 
Even minutes 

10 lunges 95/65
Odd minutes 

15 hollow rocks 
   

  

MetCon 

10 deadlifts 135/95

10 pull-ups 

5 rounds 

Strength 
Back squat 

Work up to 

4×4@75%
MetCon 
7 power snatch 95/65

7 push-ups 

7 thrusters 95/65

7 push-ups 

7 min amrap 
Core 
150 Russian twists 

Emom 10 air squats 

   
 

Strength 
1 squat clean

1 front squat 

1 jerk

Work up to 3 sets at 75% of 1rm 
MetCon 
15 kbs 53/35

10 heel touches (over kb) 

100 m run 

5 pull-ups 

5 rounds 
Core 
20 sit-ups 

5 TTB

20 sit-ups 

30 s hanging l-sit 

20 sit-ups 

5 TTB 

20 sit-ups 

30 s plank 

20 sit-ups