Monday

Deadlift
2×10@40%
3×10@50%
5×10@60%

MetCon
For time, fast and heavy:
21 dumbbell thrusters 35-45/20-30#
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

Saturday

Bench Press
5×10@50%
3×10@60%
1×10@70%
1×10@75%

MetCon
14 squat cleans 95/65
14 pull-ups
4 rounds
15 min cap

Friday

Snatch Complex
1 snatch + 1OHS + 1 hang Snatch +1 OHS
10×1

MetCon
75/50 push-ups
50 box Jumps 24/20
800 m Run

Thursday

Back Squat
5×10@50%
3×10@60%
1×10@70%
1×10@75%

MetCon
5 Deadlifts 225/145
15 wallballs 20/14
8 min Amrap

Wednesday

Strict/push press
4×10@60%
5×5@70%

MetCon
12 min Amrap
20 burpees
10 pistols
5 HSPUs

Tuesday

Deadlift
5×10@50%
3×10@60%
1×10@70%
1×10@75%

MetCon
5 rounds
200 m run
10 lunges 53/35
1 wall walk
15 min Cap

Remember: No AM classes Monday!

Monday

FS/OHS
1×10@50%
1×8@55%
2×6@60%
4×4@70%
2×2@80%

MetCon
21-15-9
Pull-ups
Push press 95/65
Power Cleans 95/65
For time

Strength

Back Squat
3×10@55%
3×10@62.5%
2×10@67.5%
1×10+@67.5%

MetCon
1 mile run
40 Russian twists 45/25
20 plate to overhead 45/25
10 plate burpees
For time
Cap 20 min

Thursday

Strict/push press
5×12 – work up toward 70-75%

MetCon
150 Russian kb swings 53/35
Every time the kb touches the floor you must do 10 burpees

Wednesday

Deadlift
3×10@55%
3×10@62.5%
2×10@67.5%
1×10+@67.5%

MetCon
400 m run
50 kb swings 53/35
25 HSPUs
50 goblet squats
400 m run
16 min CAP