Category: Uncategorized

Strength
High hang snatch + 3 OHS 
1-1-1

Metcon 
21-15-9
Kettlebell swing 32/24
Wall ball 10/6

Finisher 
AMRAP 3min
5 Bicep Curl 20/15
5 push press 20/15

Metcon 
28min AMRAP 
400m run 
5 bar muscle up 
20m OH kettlebell lunge 24/16

Olympic Lifting
Overhead squat 
3-3-3-3-3

Strength 
Back squat 
3×3 70%, 80%, 90%+

Metcon
5 Rounds For Time 
40 Double under 
20 air squat
10 Toe to bar

Olympic Lifting
Snatch grip deadlift + Pull + High Pull + Snatch
1-1-1-1-1

Metcon 
For Time
Row 1km 
50 deadlifts 100/70
400m KB farmer carry 24/16
20 chest to bar pull up

Olympic Lifting
3 position clean
1-1-1-1-1

Strength
Bench press
3×3 70%, 80%, 90%+

Strict Press
3×3 70%, 80%, 90%+

EMOTM 12min 
10 Wall ball 10/6
ME sit up

Olympic Lifting 
3 position Snatch 
1-1-1-1-1

 

OPEN 19.5

Strength 
Turkish get up
3×5 (each side) 

Bench press
3×5 65%, 75%, 85%+rep

Metcon 
10min AMRAP 
6 Chest to bar pull up
9 deadlift 100/70
12 push up 

5PM
OPEN 19.5

Strength 
Back squat 
3×5 65%, 75%, 85%+rep

Metcon
For Time 
Assault calories 30/25
75 double under
30 burpee box over 20/20
20 Double kettlebell front rack squat 24/16 

Olympic lifting 
Clean + FS + Power Clean + FS + Hang Clean + FS 
1-1-1-1-1

Strength
Strict press + 2 Push press + 3 push jerk
1-1-1-1-1

Metcon 
3 Rounds For Time 
14 Front rack lunge 45/30
20 toe to bar 

Olympic Lifting 
Snatch grip deadlift + Snatch pull + snatch High pull + snatch 
1-1-1-1-1

Strength
Deadlift 
3×5 65%, 75%, 85%+rep
Super set
Strict pull up
3×5 

Metcon 
For time
5 power snatch 40/30
200m run
10 power snatch 
400m run 
15 power snatch 
600m run 
20 power snatch 
800m run

Olympic Lifting
Cluster 
5-5-5-5-5

 

Strength
Front Squat 
3×5 65%, 75%, 85%+rep

Metcon
5 Rounds For time 
25 Wall ball  
20 sit ups 
10 HSPU

Olympic Lifting 
Snatch + OHS + Power snatch + OHS + Hang snatch + OHS  
1-1-1-1-1

OPEN 19.4