A. Power Snatch

3-3-3-3-2-2-2-1-1-1

Build weight

B. MetCon

5 rounds

15 front Squats 135/95

12 burpees over Bar

9 Pull-ups

20 min cap

A. Back Squat

B. MetCon

11 min AMRAP

10-20-30-40….

wallballs 20/14

5-10-15-20….

DB Snatch 50/35

A. Snatch

7 min EMOM

Establish 1RM

B. MetCon

15-12-9-6-3

Thrusters 115/75

250 m run

A. Clean and Jerk

B. MetCon

5 rounds

15 kB swings 53/35

12 burpees

9 HSPUs

A. Deadlift

B. MetCon

20 min AMRAP

10 Power Snatch 95/65

20 sit-ups

5 Bar muscle ups / 10 Dips

A. Handstand Push-ups

5 sets of 75%

B. Bench Press

2×10@60%

2×8@65%

2×6@70%

3×5@75%

C. MetCon

3 rounds

30 wallballs 20/14

20 Lunges with ball

10 Toes to Bar

A. Front Squat

B. MetCon

10 min AMRAP

10 pull-ups

10 SDLHP 95/65

A. Front Squat

B. MetCon

400 m run

20 burpee box jumps

400 m run

10 muscleups / dips

400 m run

6 tire flips

Remember all aspects of fitness guys! Not just the pyramid but the 10 aspects of fitness! 1RMs are fun and useful but don’t forget the more boring aspects of fitness such as flexibility!

Here they are:

Agility

Accuracy

Balance

Coordination

Cardiovascular Endurance

Flexibility

Power

Speed

Strength

Stamina

A. Bench Press

B. MetCon

21-15-9

Toes to Bar

Oh Squats 95/65

*Scale with front squats @ 115/75

*Scale up to 135/95