Strength

Deadlift
1×10@60%
1×8@65%
1×6@70%
5×5@75%

MetCon

15 HR push-ups
10 squat jumps (6″ target)
5 hang power snatches 95/65
12 min AMRAP

Mobility

2 min banded hamstring stretch
Roll low back and glutes
7 min squat therapy.

Strength
1×10@60%
1×8@65%
1×6@70%
7×3@75%

MetCon

7 pull-ups
14 plate to overhead 45/25
250 m plate carry
3 rounds for time

Mobility

Roll: low back – glutes
Stretch: hamstrings (banded) 2 min – glutes (pigeon pose) 2 min
Squat therapy: 5 min

Strength

Hang squat clean
3-3-3
2-2-2
1-1-1
Focus on form

MetCon

8 unbroken pull-ups
16 alternating kb snatches
32 goblet squats
12 min AMRAP

Mobility

Hip flexor stretch
Hamstring stretch
2 min each side

Squat therapy 5 min

Strength

Deadlift

1×8@65%
1×6@70%
1×5@75%
1×3@80%
4×3@83%

MetCon

10 pistols
10 ring dips
7 rounds

Strength

Split jerk

10 min to establish 1 RM jerk from rack
7 min emom at 75% of established split jerk x 2 reps

Metcon

20 double unders
20 HR push-ups
400 m run
4 rounds

Mobility

Roll: lats -> shoulders -> calves 1 min on each side.
5 min of squat therapy

Strength

Back squat

1×10@65%
1×7@70%
1×5@75%
1×3@80%
1×2@85%
2×2@87%

MetCon

5 pull-ups
10 t2b
15 burpee box jumps
4 rounds for time

Mobility

Roll:
Start at glutes -> low back -> lats (2 min at each spot)

5 min in squat therapy

Strength

Squat cleans
3×2@60%
3×2@65%
5×1 – in effort to establish 1RM

MetCon

“Helen”
400 m. Run
21 kb swings 53/35
12 pull-ups
3 rounds for time

Mobility

-Foam roll: glutes and low back

– Stretch: glutes (pigeon pose)

– Squat therapy: 5 min with narrow feet

Strength

Back Squat
1×10@60%
1×8@65%
1×6@70%
1×5@75%
4×3@78%

MetCon
12 kb swings 54/35
36 double unders
7 rounds

Mobility

-Low back/ankles smash on roller
-Banded calf stretch
-5 min squat therapy

Strength

Front squat

1×10@60%
1×8@65%
1×6@70%
1×4@75%
4×3@80%

MetCon

10 alternating KB snatches 53/26
20 air squats
30 Russian twists 53/26
4 rounds for time

Strength

Back squat

20 min to establish 1 RM

MetCon

400m run
100 kb swings 53/26
50 wallballs 20/14
25 burpees
400m run

For time