Back Squat (20:00) In 15:00, build to a heavy set of 5 on back squat Then, 5:00 for 2×5 @ 90% of that set METCON: (25:00) 150 Double Unders 35 Wall Ball (RX: 20/14) (ADV: 11’/10′ Target) 15 Bar Muscle Ups Rest 2:00 2 Rounds: 80 Double Unders 20 Wall Ball (RX: 20/14) (ADV: 11’/10′ […]

Clean & Jerk (20:00) Build to a Heavy Set of 3 in 15:00 Then, take 90% of that set and perform… 3 Clean & Jerks Every 1:30 x 3 (4:30) *Power or Squat METCON (20:00) 3 rounds: 20/16 Cal Row 5 Wall Walks (ADV: 50′ Handstand Walk) Straight Into… 3 rounds: 20/16 Cal Row 6

Snatch (20:00) Build to a Heavy Set of 3 in 15:00 Then, take 90% of that set and perform… 3 Snatches Every 1:30 x 3 (4:30) *Power or Squat METCON (20:00) 4 Rounds: 12 Thruster (RX: 95/65) 9 Bar Facing Burpees 6 Bar Muscle Ups ADDITIONAL WORK: In 15:00, build to a heavy set of

Aerobic Conditioning (45:00) For Time: 2 Rounds: 50 Single Unders 750/600 M Row Then.. 2 Rounds: 50 Double Unders 800 M Run Then.. 2 Rounds: 50 Crossover Singles 750/600 M Row *Find a steady, conversational pace and hold it throughout the duration of the workout

Alternate Between Deadlift & Press (20:00) A) Deadlift 3×5 @ 70-75% of 1 RM OR Build to a moderately heavy 5 (RIR 2-3) B) Build to a 7 a Heavy set of 7 Strict Press Then, 5:00 for 2×7 @ 90% of that set METCON (15:00) “DT” 5 rounds: 12 Deadlift 9 Hang Power Clean

Back Squat (20:00) In 15:00, build to a heavy set of 7 on back squat Then, 5:00 for 2×7 @ 90% of that set METCON: (16:00) Alternating every 2:00 x 8 Interval 1 – 2:00) 10 Double DB Alternating Step Back Lunge (athlete choice on weight) + Max Cal Row Interval 2 – 2:00) 20

Clean & Jerk (20:00) 6 Sets of the complex @ 70% of 1rm: 2 Power Clean + 1 Jerk (ADV: Power Clean + Clean + Front Squat + Jerk *Drop the bar between reps. METCON (22:00) 2-4-6-8-10-8-6-4-2 Thrusters (RX: 95/65) (ADV: 115/75) *10/8 Cal Bike After each Round *5 Pull Ups after every round (ADV:

Snatch Complex (20:00) 6 Sets of the complex @ 70% of 1rm: Snatch + Hang Snatch (ADV: Snatch + Hang Snatch + Overhead Squat) (SCALE: 6 x 4 Alternating DB Snatch) *Hang onto the bar for the complex here. *Power or Squat METCON (20:00) EMOM 20: Min 1) 8 Unbroken Power Snatch (athlete choice on

Aerobic Conditioning (45:00) 1500 M Row 30 Up Downs 30 V-Up 60/48 Cal Bike 30 Up Downs 30 V-Up 1200 M Run 30 Up Downs 30 V-Up **Find a steady, conversational pace and hold it throughout the duration of the workout

Strength Circuit: (20:00) Alternate between movements: 4 sets of each: 5 False Grip Chest to Ring Pull Up 8 Dips (Rings OR Bar Dips) 16 Pistols *Use weight if needed METCON (20:00) 5x 2:00 On, 2:00 Off 18/15 Cal Row 10 Front Rack Step Back Lunge (5 ea. leg) (RX: 75/55) Max Ring Muscle Up