Tuesday

Push press
Establish a 1RM

MetCon
400 m run
20 alternating DB snatch 45/35
10 toes to bar
4 rounds

Monday

Front squat
1×10@60%
1×8@70%
1×6@75%
1×5@80%
1×4@85%
1×3@90%
2×2@95%

MetCon
Annie
50-40-30-20-10
Double unders
Sit-ups

Saturday

Deadlift
1×10@60%
1×8@70%
1×6@75%
1×4@80%
1×3@85%
3×2@90%

MetCon
9 min AMRAP
6 Power snatches 95/65
8 pistols
10 HSPUs

Friday

Cleans
Full clean and jerk
2@60/2@65%/2@70%/2@75%/2@80%/2@85%

MetCon
400 m run
20 push press 95/65
200 m run
20 hang power cleans 115/75
400 m run
20 deadlifts 135/95

Thursday

Back squat
Establish 1 rep max

MetCon
7 strict pull-ups
21 burpees
5 rounds

Wednesday

Bench/strict press
1×10@60%
1×8@70%
1×6@80%
1×5@85%
1×4@88%
1×3@90%
2×1@92%

MetCon
16 kb snatch 53/35 (r)
32 Russian kb swings
16 kb snatch (l)
50 double unders
14 min amrap

Tuesday

Front squat
1×10@60%
1×8@70%
1×6@80%
1×5@85%
1×4@88%
1×3@90%
2×1@92%

MetCon
15 wallballs 20/14
15 push-ups
200 m sprint
5 rounds

Monday

Push press
1×10@60%
1×8@70%
1×6@75%
1×4@80%
1×3@85%
3×2@90%

MetCon

Elizabeth
21-15-9
Power cleans 135/95
Ring dips

Saturday

Cleans

3 position
1-1-1-1-1-1-1-1
Up to 80%

MetCon

30-20-10-5
Pullups
Push-ups
Pistols

Friday
Back squat
1×10@60%
1×8@70%
1×6@80%
2×4@85%
3×2@90%

MetCon
Nancy
5 rounds
400 m run
25 OH squats 95/65