Category: Uncategorized

METCON 3 Rounds for Time: 500/400m Ski 20 Box Jump Overs 24/20 10 Devil’s Press 35/25 Accessory Work 3 Sets Prone GHD Hold x 45sec

STRENGTH: Barbell OH walking lunges • 3×15 @ 66-70% of snatch 1 RM • 3×10 single leg RDL with barbell 115/85 (slow and controlled!) 3×8

STRENGTH: Push Press: • 1×5 @ 68% • 1×4 @ 78% • 2×3 @ 84% • 3 sets of bicep curls with barbell 21’s (7

STRENGTH: Front Squat: • Find a 3 RM front squat • Barbell Glute bridges (increase weight from last week) • 15 high jumps 30′ and

STRENGTH: OH Squat work • 1×10 empty bar; hold 3 sec at the bottom • 1×5 @ 70% of snatch • 1×5 @ 77% of

METCON For time: 800m Run 60 Russian KB Swings 24/16kg 400m Run 40 Russian KB Swings 24/16kg 200m Run 20 Russian KB Swings 24/16kg Accessory

STRENGTH: KB Front Squat (with 3 sec pause at bottom): • 3×9 green kb/ yellow kb, feel free to go heavier if all 9 can

STRENGTH: Push Press: • 1×6 @ 60% • 1×6 @ 66% • 2×6 @ 74% Optional Training: • 3×8 strict chin ups • 3×10 rear

STRENGTH: Front Squat: • 1×6 @ 55% • 1×6 @ 60% • 1×6 @ 65% • 2×6 @ 70% Optional Training: • Barbell Glute bridges

STRENGTH: OH Squat work • 1×10 empty bar *hold 3 sec at the bottom • 1×8 @ 67% of snatch • 1×8 @ 76% of