September 2023

Snatch (20:00) Snatch (POWER OR SQUAT) Warm up and build to: 3×5 @ 65% Then, 3×5 Snatch Pulls @ 90% of snatch 1rm METCON (20:00) For Time: 750/600 M Row 21 Pull Ups 500/400 M Row 14 Chest to Bar Pull Ups 250 M Row 7 Ring Muscle Ups

Push Press & Back Squat: (24:00) Push Press (12:00) 3×6 @ 65% of that 1RM Straight Into… Back Squat (12:00) 3×6 @ 60% of 1RM METCON: (15:00) 4 Rounds: 10 Double DB Thrusters (Athlete choice on weight) (ADV: 50/35) 15 Box Jumps w/ step down 20 V-Ups Optional Work: 3×6 Dumbbells Sotts Press 3×12 Cable

Aerobic conditioning (35:00) —- Find a pace you can sustain and settle in Run 1000 M Row 1500/1300 M Run 400 M Bike 80/68 Cals Run 1000 M Circuit (12:00) 3×12-15 Barbell or Dumbbell Curl 3×12-15 Barbell or Dumbbell Skull Crushers 3×12-15 Dumbbell or Plate Lateral Raises Coach Led Mobility: (IF TIME PERMITS) 1:00 T-Spine

Posterior Chain Strength (24:00 Clock) Clean (POWER OR SQUAT) (12:00) Warm up and build to: 3×5 @ 65% Straight into… (12:00) 3×5 Deadlift at 60% or at a moderate weight (RIR 5-6) (all same weight) METCON: (20:00) 15-12-9-6-3 Deadlift (RX: 185/125) (ADV: 50% of 1RM deadlift if heavier than RX) Bar Facing Burpees OPTIONAL WORK:

Upper Strength (16:00 Clock) Every :90 for 12:00 (4 sets each), alternate between the 2 movements: A) 5-10 Strict HSPU (ADV: Wall Facing HSPU) B) 5 Strict Chin ups OR Pull Ups (*Use Weight if needed) METCON: (22:00) 21-15-9 Toes to Bar Cal Bike Straight Into… 15-12-9 Push Ups Cal Bike Straight Into… 9 –

Single Leg Strength (16:00) Choose from one of the following Movements: 4×5 each leg (choose a moderate weight) (RIR 2-3) –Back Rack Step Back Lunge –Front Rack Step Back Lunge –Double Dumbbell Suitcase Lunge METCON: (18:00) 5 Rounds: 20/16 Cal Row 10 Front Squats OR Overhead Squats (RX: 95/65) OPTIONAL WORK: 20 – 16 –

Strength (22:00 Clock) 12:00 to perform: Snatch (POWER OR SQUAT) @Warm up and build to: 3 @ 75% — 3 @ 82.5% — 2 @ 87.5% — 2 @ 92.5% Straight into… Superset: 10:00 3×12 Tough Ring Row 3×8 Dumbbell Skull Crushers METCON (20:00) 2 Rounds: 20 Pull Ups (ADV: Chest to Bar Pull Ups)

Push Press & Back Squat: (26:00) *Taking your 1RM Push Press, perform: (13:00) 3 @ 70% of that 1RM — 3 @ 80% of that 1RM — Max Reps @ 90% of that 1RM *UP TO 12 REPS Straight Into… Back Squat (from rack) (13:00) 5 @ 65% — 5 @ 70% — Max Reps

Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in 7:00 Row for Calories at a sustainable Pace 20 Box Step Ups (10 each) (RX: Knee Height) Run 1000 M —-REST UNTIL 20:00 MARK—- Then… at the 20:00 Mark 7:00 Bike for Calories at a sustainable Pace 20 Box Step Ups (10

Posterior Chain Strength (24:00 Clock) 12:00 to perform: Clean (POWER OR SQUAT) -Warm up and build to: 3 @ 75% — 3 @ 82.5% — 2 @ 87.5% — 2 @ 92.5% Straight into… (12:00) 3×4 Deadlift (RIR 2-3) (Building to a tough last set) METCON: (20:00) Every 2:30 for 12:30 (5 Sets) :20 Row