Monday
Warm up – 3 Rounds
7 SA KB Front Rack Step Up (each leg) / 3 Turkish Get Ups (each arm) / 10 Candle Sticks on poll
A) Back Squat 8-8-6-6
8s @ 65/70, 6s @ 80/85
B) Front Squat 3×5
75/80/85
Metcon – 2 Rounds
10 OHS 95/65
10 Strict Pull ups
10 OHS 95/65
10 T2B
rest 3 min between sets
5 min cap each set
*you need about 15 min for the final part
Tuesday
Buy in – 2 Rounds
200m Row / 50 Single Unders / 5 Light Power Clean and Jerks / 25 Plate Hops / 5 Light Power Snatch
Mobility – Tspine
A) Muscle Snatch 3-3-2-2-1-1
*Building
B) Snatch Waves (singles)
60/65/70/75%
rest 90
70/75/80/85%
rest 90
75/80/85/85+%
Metcon – 4 min AMRAPs
35 Double Unders
8 Power Clean + Jerk (95/65)
rest 4 min
35 Double Unders
8 Power Snatch (95/65)
Wednesday
Buy in – EA Warm up
A) Strict Press – 5-3-1
5@70, 3@80, 1@90
B) Strict Press 3×3 @70%
Metcon – For time
21-15-9
Sit ups + Deadlifts (225/155)
400m run after 21s, 15s and 9s
Thursday
Warm up – 3 Rounds
15 Banded Clamshells (each side) / :30 sec KB Flutter Kick / 5 Tempo Goblet Squat @5531
A) Back Squat 4×8 @ 65/70/75/80
B) Front Squat 3×5 @ 65/70/70
Metcon – 40-30-20-10
DB Snatch 50/35
Box Step overs
Friday
Buy in – 2 Rounds
10 Samson Lunges / 20 Russian Twist / 10 Muscle Cleans / 10 Push Jerks
Mobility – Pain Ball on shoulders
A) Muscle Clean
heavy 5, heavy 4, heavy 3
B) Power Cleans + Push Jerk waves (singles)
65/70/75/80%
rest 90
70/75/80/85
rest 90
75/80/85/85+
Metcon – For time
125 Wall balls
every 2 min 5 Buprees
12 min cap
Saturday
you choose!
August 23, 2021
