Strength 
Snatch 

1st pull + hang snatch 

3 reps from 60% – 88% 
MetCon 
Karen’s Death 

150 wall balls 

*every 3 min you must do 27 deadlifts 95/65
   
 

Strength 
Deadlift 

2×10@60%

2×8@65%

2×6@70%

2×5@75%

2×2@80
MetCon 
21-18-5-12-9 

Push-ups 

Double unders 

Kb snatch 53/35
Comp = HSPUs 

   
 

Strength 
Push press 

2×10@60%

1×8@65%

1×6@70%

3×5&75%
MetCon 
20 pistols 

10 power cleans 95/65

20 sit-ups 

4 rounds 
Core 
30 s hollow hold 

30 s leg raises 

4 rounds
  

Strength 
Back squat 

1×10@60% 

1×8@65%

2×6@70%

3×3@75%
MetCon 
7 pull-ups 

14 wall balls 20/14

7 push-ups 

9 min amrap 
Comp = heavy WB/ hspu/c2b 
  

Strength 
Clean 1st pull + full clean 

Work up to 85% in 20-30 lifts 

  
MetCon 
10 front squats 95/65

10 OTB burpees 

5 rounds 
Core 
5 min of accumulative planks 

Strength 
Snatch 
1 snatch high pull + 1 full snatch 
Work up to a max for the complex for the day! 
MetCon
50 Kb clean and jerks 

40 Russian kbs 

30 kb strict presses 

20 leg raises 

10 strict pull-ups 
22 min amrap 
  

Strength 
Deadlift 

2×10@55%

2×8@60%

5×5@65%
MetCon 
10 squat jumps 

10 burpees 

10 squat jumps 

400 m run 

10 squat jumps 

10 DB clean and jerks 
3 rounds 

   
 

Strength
Push press  
Work up to 4×3@75% 
MetCon 
250m run 

15 TTB 

7 thrusters 95/65

4 rounds 
Comp: 135/95 thrusters. 

  
 

Strength 
Back Squat 

Work up to: 

2×3@80%
MetCon 
10 min amrap 

20 DB snatches 45/35

10 burpees 

20 double unders 
Core conditioning 
100 sit-ups

   
 

Strength 
Clean and jerk 
Work up to 2×1@80% of 1RM
MetCon 
Helen 

400m run 

21 kb swings 54/35

12 pull-ups

3 rounds 
Gymnastics
7×7 ring dips 
Conjugate 
5×5 bent over rows