Wednesday

Bench press
1×8@50%
1×8@60%
2×8@65%
2×8@67.5%
4×8@72.5%

MetCon
20 right armed DB snatch 35/25
20 1 armed DB OH Lunge 35/25
20 left armed DB snatch 35/25
20 1 armed DB OH Lunge 35/25
50 situps
2 RFT

Monday

Snatch+OHS+snatch+OHS
10 sets to establish max
*scaled will be Snatch grip Push Press

MetCon
Run 400m
21 Thrusters 75/55
Run 250m
15 Thrusters 75/55
Run 200m
9 Thrusters 75/95

Saturday

Push press/strict press
1×10@60%
1×10@65%
2×7@70%
4×5@75%
1xME@50%

MetCon
10-9-8-7-6-5-4-3-2-1
Pull-ups
Burpees
Sit-ups

Hero Wod
Sisson (modified)
7 strict pull-ups
5 burpees
200 m run
20 min Amrap
With 20# vest…

Friday

Deadlift
1×8@50%
2×8@60%
2×8@65%
4×8@67.5%

MetCon
“Grace”
30 clean and jerks for time at 135/95
*Comp = immediately followed by remaining time cap to establish a 1RM squat clean

Front Squat/OH squat
1×10@60%
1×10@65%
2×7@70%
4×5@75%
1xME@50%

MetCon
For time
Run 800m
100 double unders
Run 400m
25 burpees

Wednesday

Bench Press
1×8@50%
2×8@60%
2×8@65%
4×8@67.5%

MetCon
10 devils presses 30-35/20-25
10 deadlifts 225/145
12 min AMRAP

Tuesday

Clean
High hang power clean
+
Hang power clean
+
Squat clean
9×1 starting at 50%

MetCon
3 rounds
20 hang power cleans 115/75
20 pistols

Monday

Back Squat
2×8@60%
2×8@65%
4×8@67.5%

MetCon
10 kb swings 53/35
10 HSPUs
10 kb thrusters 5/arm
10 min Amrap

Saturday

Deadlift
1×8@50%
1×8@55%
1×8@60%
4×8@65%
1xME@65%

MetCon
Partners
25 box jumps 24/20
(Partner holds sandbag in front rack)
25 sandbag thrusters 60/40
(Partner holds wallsit)
6 rounds

Hero wod

9 Rounds for Time
300 meter Run
6 Air Squats
6 Pull-Ups
6 Box Jumps (20/24 in)
6 Burpees
6 Sit-Ups
6 Lunges
6 Russian Kettlebell Swings (53/35 lbs)
If you have a weight vest, wear it.

Friday

Front/OHS
1×10@50%
1×10@60%
2×8@65%
4×5@70%

MetCon
For max Reps
45 second intervals
15 second transition time
Row for calories
Toes to bar
HSPUs / push-ups
Alternating DB snatch 45/35
3 rounds