Strength

Strict press
1×5@60%
1×4@65%
1×3@70%
3×2@75%

Push press
Repeat percentages from above

MetCon

20 pistols
20 sit-ups
20 kb swings 53/35
20 Russian twists
20 push ups
4 rounds

Strength
Back squat

A.
1×10@60%
1×8@65%
B.
Emom 10 min
5 reps at 70% for first 5 min
5 reps at 75% for second 5 min

MetCon

12 push jerk 135/95
6 strict pull-ups
24 double unders
3 squat cleans 135/95
4 rounds

Mobility

1. Roll those low backs 2 min on each side
2. Roll the glutes 2 min on each side
3. Stretch hamstrings and glutes for 2 min each

Strength

Deadlift

1×10@60%
1×8@65%
1×6@70%
8×3@75%

MetCon

7 T2b
3 front squats 155/115 (from the ground)
7 rounds

Mobility

Roll low back 4 min
Stretch quads 2 min each side
Squat therapy 5 min

Strength

Push press

1×10@60%
1×8@65%
1×6@70%
6×3@75%

MetCon
A.
1 clean 115/85
5 front squats
10 pull-ups
15 wallballs
3 rounds

B.
200 squats for time
10 burpees on odd minutes

Mobility
Roll posterior chain
Stretch quads

Strength

Front squat

1×10@55%
1×10@60%
1×8@65%

Emom 10 min at 70% and 6 reps

MetCon

5 HSPU
10 box jumps
15 wallballs
12 min AMRAP

Strength

Strict press

1×10@55%
1×10@60%
1×8@65%
6×3@70%

MetCon

Nancy
400 m run
15 OH squats 95/65
5 rounds

Strength

Snatch grip deadlift
1×10@50%
1×10@55%
1×8@60%
6×4@65%
(Of regular DL max if possible)

MetCon

25 OH squats (narrow grip) 25/15
25 kb swings 53/35
4 rounds

Mobility

Roll lowback
Stretch hamstrings

Strength

Back squats

A. 3×10@60%
B. Emom 10 min – 10-1 reps at 50%

MetCon

400 m run
10 pull-ups
50 situps
3 rounds

Mobility

Stretch glutes
Roll lowback/glutes
5 min squat therapy

Strength

20 min to establish 1rm clean and jerk
-or-
20 min to establish 1 rm deadlift

MetCon

Karabel
3 snatch 135/95
15 wallballs 20/14
10 rounds

Mobility

Roll lowback
Stretch hamstrings
Roll lats
Stretch pecs
Squat therapy

Strength

A. 10 min to establish 1 RM strict press.
B. 10 min emom of 5 front squat @70%

MetCon

7 OH squats
7 ring dips
7 rounds

Mobility

A. Roll lowback and lats
B. Stretch glutes
C. 7 min squat therapy