Strength

Strict press
5×5 @ 70-80%

Push press
5×5 @ 70-80%

MetCon

(50 sit-ups buyin)

5 OH squats
15 over the bar burpees
4 rounds

(50 sit-ups buyout)

Strength

Deadlift

1×10@60%
1×8@65%
1×6@70%
1×4@75%
3×3@85%

MetCon

12 box jump overs
16 kb snatch 53/35
20 pull-ups
3 rounds

Strength

Back Squat

1×10@60%
1×7@65%
1×5@70%
1×4@75%
5×3@81%

MetCon

7 deadlifts 135/95
21 wallballs 20/14
5 rounds

Strength

Snatch practice

10×3
Looking for form and not weight…

MetCon

FGB

Wallballs
SDHP
Box jumps
Push press
Row for cal

1 min on each station for 30 rounds. Score is for reps.

Strength

Front squat

1×10@60%
1×8@65%
1×6@70%
1×4@75%
5×3@83%

MetCon

5 strict pull-ups
15 burpees
20 squat jumps to 8′ target
4 rounds

Strength

Deadlift
Emom 10 min
6 reps at 65%

MetCon

5 ring dips
10 power cleans 135/95
15 box jumps
5 rounds

Strength
Snatch grip push press

1×10
1×8
1×6
3×4
3×2

Increase weight as needed.

MetCon

Partner WOD
10 deadlifts 185/135
– farmer holds 53/35 kb
20 walking lunges
– OH plate hold 45/25
30 sit-ups
– plank
6 rounds for time

Strength
Back squat
1×10@60%
1×8@65%
1×6@70%
1×4@75%
6×3@78%

MetCon

30 burpee buyin

10 kb swings 53/35
10 wallballs 20/14
10 push-ups
4 rounds

Strength

OH squat

For technique…. No %’s or rep sets. 20 minutes to practice.

MetCon

“Helen”
3 rounds of:
400 m run
21 kb swings 54/35
12 pull-ups

Strength
Clean into front squat

1->7×3
1->5×2
1->3×2
1x1x3
Increase weight incrementally…

MetCon

30 double unders
3 snatch 95/65
25 double unders
6 snatch
20 double unders
9 snatch
15 double unders
12 snatch

12 min AMRAP