Clean and Jerk
2+2@50,55,60,65%
4×1+1@70%
one lift every 90s

MetCon
“Jackie”
1000 m row
50 thrusters 45/35
30 pullups

Back Squat
4×4@82.5%
Bench Press
4×12@AHAP

MetCon
20 burpees
10 pistols
20 burpees
10 HSPUs
10 min AMRAP

Deadlift
2×15@55%
2×12@60%
2×10@65%
2×8@67.5%
20 minute Cap

MetCon
1-2-3-4-5
Front Squat 185/105
5-10-15-20-25
pullups
16 minute Cap

Comp
1-2-3-4-5
Front Squat 225/135
2-4-6-8-10
Muscle Ups

Back Squat
2×10@52.5%
2×8@62.5%
5×5@72.5%
Strict Press
2×10@50%
10×3@60%
do these 10 sets fast and every minute on the minute
20 minute Cap

MetCon Monday
800m run
30 thrusters 95/65
800m run
Scale down = 400 m runs
Scale up = 135/95# thrusters
16 minute Cap

Push press or Front Squat
2×15@50%
2×12@55%
2×10@60%
2×8@65%

MetCon
3 rounds
30 Hollow Rocks
20 Kb swings 53/35
10 Pullups (chest to Bar)

Hero Wod
J.J.
For time:
1 Squat clean 185 lbs/125 lbs
10 parallette handstand push-ups
2 Squat clean 185 lbs/125 lbs
9 parallette handstand push-ups
3 Squat clean 185 lbs/125 lbs
8 parallette handstand push-ups
4 Squat clean 185 lbs/125 lbs
7 parallette handstand push-ups
5 Squat clean 185 lbs/125 lbs
6 parallette handstand push-ups
6 Squat clean 185 lbs/125 lbs
5 parallette handstand push-ups
7 Squat clean 185 lbs/125 lbs
4 parallette handstand push-ups
8 Squat clean 185 lbs/125 lbs
3 parallette handstand push-ups
9 Squat clean 185 lbs/125 lbs
2 parallette handstand push-ups
10 Squat clean 185 lbs/125 lbs
1 parallette handstand push-up

Strength
Back squat
3×3@80%
DB Bench Press
3×12@AHAP

MetCon
9 min AMRAP
100 double unders
50 wallballs 20/14
100 double unders
25 HSPUs

Deadlift
2×12@50%
2×10@60%
2×8@70%
3×6@75%

MetCon
5 Toes to bar
250 m run
5 power snatch 115/75
5 rounds
Comp version available

Back Squat   -Or-   Bench Press
1×10@60%               10×3@60%
1×8@65%
1×6@70%
1×4@75%
4×4@80%

MetCon
100 situps
then:
3 rounds
10 shoulder to overhead 135/95
15 box jumps 24/20
20 pushups
16 minute cap

1 Snatch + 2 OH Squats
10 sets for load

MetCon
10 min AMRAP
2-4-6-8-10-12….
burpees
DB snatch 50/35

Ok guys here is the breakdown! the next strength cycle will be broken down into either a squat dominant or press dominant cycle based on what you feel like you’re weaker in. you will be back squatting 3 times a week or pressing 3 times a week monday wednesday and friday with the other three days having oly, deadlift and squat/press depending on what you are doing. This will in total last for 5 weeks.

week 1 – day 1
Back Squat / Strict Press
1×10@50%
1×8@55%
1×6@60%
1×5@65%
5×5@70%

MetCon
400 m run
15 power cleans 95/65
5 pullups
4 rounds
16 min cap