Strength
Deadlift
1×10@60%
1×8@65%
1×6@70%
5×5@80%

MetCon

5 front squats 185/135
25 OTB burpees
400 m run
15 min AMRAP

Strength

Push press

1×10@50%
1×10@55%
1×10@60%
Emom 10 min at 4 reps and 65%

MetCon

50 DU buyin

15 box jumps
7 HSPU
6 rounds

Strength

Back squat

1×10@60%
1×8@65%
8×3@75%

MetCon

50 double under buy-in to:
6 rounds of:
15 box jumps
7 HSPU’s

Strength

Strict press
1×5@60%
1×5@65%
3×5@70%
Push press
5×5@65%

MetCon
“Angie”
100 pull-ups
100 push-ups
100 squats
100 sit-ups

Strength

Front squat
1×10@60%
1×8@65%
2×6@70%
3×4@75%

MetCon

10 t2b
15 kb swings 53/35
400 m run
4 rounds

Strength

Snatch

Halting snatches – halt at the knee before initiating your hip explosion into the bar.

1×10@50%
1×10@55%
1×10@60%

MetCon

10 min AMRAP:
8 burpee pull-ups
16 goblet squats

** buyout with front rack lunges

Strength

Push press
1×10@60%
1×8@65%
1×6@70%
3×2@75%

MetCon

50 wallball buy in

4 rounds of:
12 deadlifts 155/115
8 pull-ups
12 push-ups

100 sit-up buyout

Strength

Back squat

1×10@50%
1×10@55%

Emom – 10 min
5 reps at 60%

MetCon

10 box jumps 24/20″
20 kb swings 53/35
30 sit-ups
3 rounds for time

Strength

Max clean and jerk in 20 min

MetCon

Diane
21-15-9
Deadlift 225/155
HSPU

Strength

Split Jerk
3×3
3×2
4×1
Increase weight gradually focusing on form!

MerCon

400 m run
10 HSPU
20 double unders
4 rounds for time