Strength

Deadlift
20 min to establish 1RM

-or-

1×10@60
1×8@65
1×6@70
1×4@75
1×3@78

MetCon

250 m run
7 strict pull-ups
7 plyo plate push-ups
14 kb swings 53/35
4 rounds

Strength

Squat clean + pause front squat

60%x3
65%x3
70%x3
75%x3

MetCon

Fran
21-15-9
Thrusters 95/65
Pull-ups

Buyout of:
300 double unders and 50 pistols or 10 min of double under practice

Strength

Back squat
1×5@60%
1×5@65%
1×5@70%
1×5@75%

Front squat
1×5@60%
1×5@65%
2×5@70%

MetCon
Conditioning test

10 burpees
15 box jumps
20 russian kb swings 53/35
5 rounds

Strength

Squat

BS
1×5@65%
3×5@75%

FS
4×5@65%

MetCon

3 squat cleans 225/155
20 burpees
5 rounds for time

Strength

Deadlift
1×8@65%
1×6@70%
1×5@75%
2×3@80%
1×2@85%
2×1@93%

MetCon

400m run
7 t2b
7 pull-ups
4 rounds

Strength

Snatch
3×60%
3×65%
3×70%
3×75%

Snatch pulls
7×4@90%

MetCon

14 min AMRAP
21 back squats 95/65
28 sit-ups
35 double unders

Strength

Squat

BS
1×5@60
1×4@70
1×3@80
1×2@85
1×1@90
FS
1×5@65
1×4@70
1×4@75
1×4@80

MetCon

Kb swings 26/53
50-40-30-20-10
HSPU’s
3-6-9-12-15

Strength

Clean and jerk (singles)

3@60%
4@65%
5@70%
3@75%

MetCon

15 hang to OH 95/65 (hang snatch/c&j)
20 bar jump overs (2=1)
250 m run

4 rounds

Strength

Strict press
4×5@70%

Push press
1×8@60%
1×6@65%
1×5@70%
1×3@75%
1×2@80%

MetCon

25 ring/box dips
25 wallballs
25 sit-ups
3 rounds
(16 min TC)

Sweet sweet Saturday!!

Strength

Push press
4×5@65%
4×3@70%
4×2@75%

MetCon

Squat clean 155/115
10-9-8-7-6-5-4-3-2-1
Push-ups
10-11-12-13-14-15-16…20

For time