Strength 
12 min Front Squat Emom 

3×7@60%

3×5@70%

3×4@75%

3×10@55%
MetCon
100 double under buyin 

– 

4 rounds

10 hspu 

10 DB snatch 45/35

5 pull-ups 
For time
   
   

Strength 
1 snatch 

3 OHS 

Work to a max for the day, do so on an emom clock that is set for 17 minutes 
MetCon 
10 ring dips 

100 m run 

10 power cleans 95/65

5 rounds 
Core 
10 leg lifts 

5 TTB 

5 rounds 

  

Strength 
Deadlift 

1×10@60%

1×8@65%

1×6@70%

1×4@75%

Continue up to a 3rm after % work 
MetCon 
50 sit-ups 

40 power cleans 135/95

30 push-ups 

20 pistols 

30 jerks 135/95

40 burpees 

400 m run 
For time

   
 

Strength  

Back squat 

Work up to 4×3@80% of 1 RM
MetCon 
10 wallballs 20/14

5 burpees 

10 rounds 

   
 

Strength 

Romanian deadlift 

(Based on 1rm clean) 

2×5@55%

2×5@60%

2×5@65%

2×5@70%
MetCon 
400 m run 

15 push jerks 95/65

4 rounds 
Core 
100 sit-ups for time 

* 5 TTB penalty every minute 
   
 

Strength 
Power cleans 

15 min emom (3 reps) establish a 3RM
MetCon 
12 box jumps 24/20

12 pull-ups 

5 rounds 
   
 

Strength 
Strict press 

1×8@55%

1×6@60%

1×5@65%

4×4@70%
MetCon 
200 m run 

25 double unders 

12 deadlifts 135/95

5 rounds 

   
 

Strength 
Thruster 

Establish 1 RM 
MetCon 
5 pull-ups 

10 DB snatch (alt) 45/35

5 strict push-ups 

9 min amrap
*strict push-up: must start from the top of the position and thighs or knees must not at any point in the movement touch the ground. 
   
 

Huge congrats to Tina and Audi winning their first competition! All thy work pays off! 

Strength 
Back squat 
1×10@60%

1×8@65%

3×7@70%
MetCon 
5-4-3-2-1

Squat cleans 155/105

30 double unders 
For time 

  

Strength 
Snatch grip bent over row

1×10@70% (of snatch)

1×8@80%

1×6@90%

2×4@100%

3×2@115%
MetCon 
25 wallballs 20/14

20 leg lifts (over ball) 

10 push-ups 
4 rounds