Category: Uncategorized

Warm Up 400m Run 2 sets of: Deadbug with Med Ball x 15 reps Copenhagen Hip Adduction x 10 reps METCON 16min EMOM Min 1:

STRENGTH: Back Squat: • 3×5 @ 70-80% • 2×3 @ 80-90% • 1×1 @ 95% • 2×5 @ 75% METCON Every 3min, for 18min (6

STRENGTH: Push Press • 4×3 @ 70-80% • 3×2 @ 80-90% • 2×1 @ 98+% METCON 16min AMRAP 500/400m Ski 20 Thrusters 95/65 15 Pull-Ups

STRENGTH: Snatch work Halting Snatch; pause below knee for 3s • 3×3 @ 75% • 2×2 @ 80% • 2×1 @ 85+% METCON 800m Sprint

STRENGTH: Clean work Hang Clean • 4×4 @ 65-75% • 3×3 @ 75-85% • 2×1 @ 90+% METCON 3 Rounds for Time: 10 Power Snatches

STRENGTH: Back Squat: • 3×5 @ 70% • 2×3 @ 80% • 1×1 @ 90% • 2×5 @ 75% METCON Every 3 min, for 15

STRENGTH: Push Press • 7×3 @70-80% METCON For time: 20 Deadlifts 275/205 40 Toes to Bar 60 Box Jump-Overs 24/20

STRENGTH: Snatch work Halting Hang Snatch (below knee) *3 sec hold • 3×3 @ 70-75% • 2×2 @ 80-85% • 2×1 @ 90+% METCON 16min

STRENGTH: Clean work Hang Clean from below the Knee • 2×3 @ 70-75% • 2×2 @ 75-80% • 2×1 @ 80-85% METCON 5 rounds for

2 Sets 100ft KB Front Rack Carry G/Y 1min L-Sit METCON 16min AMRAP 400m Sprint 20 Alternating DB Snatches 50/35 100 Double Unders Acessory Work