Monday
Buy in – EA warm up
A) Hang Power Clean EMOM x10 minutes building
Metcon – 2 Sets:
AMRAP 4 Minutes
10 Deadlift (75/55)
10 Hang Power Clean (75/55)
8/6 Calorie Bike Erg
-rest 2 minutes-
AMRAP 4 Minutes
10 Front Squat (75/55)
10 Shoulder to Overhead (75/55)
8/6 Calorie Ski (OR Row)
-rest 2 minutes b/t sets-
Tuesday
Buy in – 2 Rounds
1 min Row / 1 min Cross Over Practice / 5 Pause Power Snatch / 5 Snatch Grip Push Press / 10 Banded Press ( laying down)
A) 6 Sets
1 Low Hang Power Snatch + 1 Low Hang Snatch @75-75+% 1RM Snatch
*Bar from below the knee. Go from the top down each rep.
**Rest as needed between sets
B) 20 Wide Grip Barbell Bench Press @6/10 RPE
15 Wide Grip Barbell Bench Press @7/10 RPE
10 Wide Grip Barbell Bench Press @8/10 RPE
15 Wide Grip Barbell Bench Press @7/10 RPE
20 Wide Grip Barbell Bench Press @6/10 RPE
*Rest as needed between sets.
**Be conservative with loading
Metcon – 5 sets (1 Set Every 2 minutes)
35 Double Unders
5 Power Snatch (115/80)
Rx+ 50 Dubs and 135/95 bar
July 21, 2025
