Category: Uncategorized

STRENGTH: Front squat: • 2×3 @ 70-75% • 2×2 @ 80-85% • 1×1 @ 90+% • 2×2 @ 80% METCON 18min EMOM Min 1: 16/12

STRENGTH: Power Jerk • 6×3 @ 70-80% METCON 4 Rounds for Time: 25/20 Cal Bike 10 Overhead Squats 155/105 5 Bar Muscle-Ups

STRENGTH: Snatch work • Hang Snatch from mid thigh • 2×3 @ 70-75%  • 2×2 @ 80-85% • 2×1 @ 90% METCON 16min AMRAP 20/16

STRENGTH: • Hang Clean from below the Knee • 2×3 @ 65-70% • 2×2 @ 70-75% • 2×1 @ 75-80% METCON For Time: Run 400

2 Sets 100ft Front Rack Carry 32/24kg 1min L-Sit METCON 3 Rounds for Time: 30/25 Cal Bike 20 Air Squats 10 Sumo Deadlift High Pull

STRENGTH: Front squat: • 3×3 @ 65-75% • 2×2 @ 75-85% • 2×1 @ 90+% METCON 16min (4 sets of each): Min 1 – 3

STRENGTH: Front squat: • 3×3 @ 65-75% • 2×2 @ 75-85% • 2×1 @ 90+% METCON 16min (4 sets of each): Min 1 – 3

STRENGTH: Power Jerk • 4×3 @ 65-75% • 2×2 @ 70-85% • 2×1 @ 90+% METCON 16min AMRAP 5 Dead Lifts 275/185 10 Bar Facing

STRENGTH: Snatch Hang Snatch from mid thigh   • 2×3 @ 65-70% • 2×2 @ 70-75% • 2×2 @ 75-80% METCON 3 Rounds for Time:

STRENGTH: Hang Clean from below the Knee • 6×3 @ 70% METCON For Time: 40/35 Cal Row 20 Shoulder to Overhead 155/105 10 Bar Muscle