Weight

WEIGHTLIFTING

Clean and Jerk Complex

E2MOM x 4

2 Squat Cleans
1 Front Squat
1 Split Jerk

@ 75%-80%

Time

METCON

4 rounds for time

500/400m Row
15 Deadlifts @ 185/135 lbs
15 pull ups

Comment Only

ACCESSORY/EXTRA

Clean pull

3 x 2 @ 90-95%

Weight

WEIGHTLIFTING

Squat Snatch

12x1

3x1 @ 75%
3x1 @ 80%
3x1 @ 83%
3x1 @ 85%

1:00+ Rest b/w Reps

Time

METCON

63-45-27
Abmat Sit-ups
21-15-9
Hang Power Snatch @ 135/95

Comment Only

ACCESSORY / EXTRA

4 sets:

16 Single Leg RDL switch 
30 sec overhead kettlebell hold x 2
Rest 1 minute

Reps

METCON

5 x 3:00 on, 1:00 off

20 Pistols
20 Box jump overs @ 24/20"
Max Reps Bar Muscle ups in remaining time

RX+ 30/24” Box jump overs

Completion

POST METCON

Burpees Broad jump Shuttle race

Split Class into 2-4 groups.

Comment Only

ACCESSORY / EXTRA

3 sets

15 Band Squat pull throughs
15 Band Face pulls

Time

METCON

10 rounds

200m Run
Power Cleans, ascending load, decreasing reps

Round 1 & 2 = 10 @ 135/95 lbs
Round 3 & 4 = 8 @  155/105
Round 5 & 6 = 6 @  185/135
Round 7 & 8 = 4 @ 205/145
Round 9 & 10 = 2 @  225/155

Weight

POST METCON

Team Dumbbell Drag through

3 x 1:00
Rest 1:00

Comment Only

ACCESSORY / EXTRA

DB Bent over Row

3-5 x 6 @ Heavy

Weight

WEIGHTLIFTING

Overhead Squat

4 x 3 @ 80%
Rest 2 Minutes between sets.

Time

METCON

3 rounds for time

75 Double unders
15 Strict Ring Dips
75 Double unders
9 Strict HandStand Push ups
100' Farmer's Carry @ Heavy

RX+ Weighted Strict ring dips & Strict Deficit HSPU

Comment Only

ACCESSORY / EXTRA

4 x 20 Russian Twist, light

Rest 1 minute between sets

Weight

WEIGHTLIFTING

Snatch pull

E2MOM x 5
2 Snatch pull @ 85-90%

Reps

METCON

5 rounds

45 sec Max Distance heavy carry, 15 sec rest
45 sec Max Russian KBS, 15 rest
45 sec Band resisted broad jumps, 15 sec rest

@ Heavy, across

Comment Only

ACCESSORY / EXTRA

Strict pull ups

5 x 5, loaded or assisted as needed

Time

TEAM WOD

36-27-21-18-15-12-9-6-3

Toes to Bar
DB Thrusters @ 50/35 lbs x 2
Box Jump overs @ 24/20"

Comment Only

ACCESSORY / EXTRA

Tabata Cal Machine

8 x 20 seconds on, 20 seconds of

Calories

METCON

4 x 4 minutes on, 1 min of. Alternate between amrap 1 & 2

1. Amrap 4
Machine, Max Cals

2. Amrap 4
7 Power Snatch @ 95/65
7 Burpee over bar

RX + 135/95 lbs

Rounds/Reps

METCON

Record Rounds/reps here

Comment Only

ACCESSORY/EXTRA

Bulgarian Split Squat

5 x 3/3 @ Heavy

Weight

WEIGHTLIFTING

Clean and Jerk

1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
4 x 1 @ 80%-84%

Time

METCON

3 rounds for time

100 Double unders
20 Push Press @ 135/95 lbs

Comment Only

ACCESSORY / EXTRA

Clean pull

4 x 2 @ 85-90%

Weight

WEIGHTLIFTING

Front Squat

4 x 3 @ 80%

Rest 1-2 minutes between sets.

Completion

METCON

EMOM 18

- Cal Machine*
- 20 Wall balls 20/14 lbs
- 16 V-ups

Cal Machine:
Row, Ski, Bike Erg: 16/15  (Rx+ 18/15)
Echo: 12/8 (RX+ 15/12)
Assault: 15/12 (RX+ 18/14)

Comment Only

ACCESSORY / EXTRA

GHD Hip Extension

5 x 10

Weight

WEIGHTLIFTING

SNATCH

E2MOM x 5
Snatch high pull + Squat Snatch
2+1 @ 70%

Time

METCON

2-4-6-8-10-8-6-4-2
Deadlifts 275/185 lbs
4-8-12-16-20-16-12-8-4
Push ups 

RX+ Handstand Push ups

Comment Only

ACCESSORY / EXTRA

Snatch Balance

4 x 4 @ 65-75%

Rounds/Reps

METCON

Amrap 20 minutes

400m Run
4 Alternating Dumbbell Clean + Step up @50/35 x 1, 20

Add 4 Reps to each round on the clean + step ups

RX+ 70/50 lbs or 100/70 lbs Sandbag/D Ball

Comment Only

ACCESSORY / EXTRA

Weighted Deadbugs

5 x 10

Completion

WEIGHTLIFTING

E2MOM x 5

3 @ Split Stance Strict Press Moderate to heavy across

Time

METCON

5 rounds for time

60 Double unders
6 Thrusters @ 135/95 lbs
3 Strict Weighted Pull ups @ 35/20 lbs x 1

Comment Only

ACCESSORY / EXTRA

Quadruped Unilateral Hip extension
3 x 15/15

Rounds/Reps

TEAM WOD

Amrap 24 minutes

In teams of 3
2 Rope Climbs
10 Burpees to plate
20 DB Snatches @ 50/35 lbs x 1

Comment Only

ACCESSORY / EXTRA

Clean Pull 
8 x 2 @ 75%

Weight

WEIGHTLIFTING

Back Squat

Every 2:30 x 4
3 @ 80%

Reps

METCON

4 x 2:00 on, 1:00 off

Sets 1 & 2:
20 Pistol Squats
Machine cals in remaining time

Sets 3 & 4
20/16 Cal Machine*
Max reps pistols in remaining time

Comment Only

ACCESSORY/EXTRA

Hollow Body Hold, weighted

5 x 30 seconds, rest 30 seconds

Time

METCON

20 Strict toes to Bar
15 Box Jumps 30/24"
10 Wall Walks
15 Box Jumps 30/24"
10 Wall Walks
15 Box Jumps 30/24"
20 Strict Toes to Bar

Reps

CONDITIONING

3 x 1:00 Max reps Medicine ball pass with partner

Rest 1 minute

Comment Only

ACCESSORY / EXTRA

Dip Snatch High Pull

5 x 3 @ 65-75%

Weight

WEIGHTLIFTING

Clean and Jerk

Take 15 minutes to work up to a 1 rep max Clean and Jerk

Time

METCON

3 rounds for time

15 Clean grip Deadlifts 185/135 lbs
10 Ring Dips

Comment Only

ACCESSORY / EXTRA

DB Bent over Row @ Heavy

5 x 5/5

Time

METCON

5 rounds, each for time

800m Run
20 Chest to Bar Pull ups

Rest 2 minutes / Active rest

Comment Only

ACCESSORY / EXTRA

Light banded psoas pulls

2 x 20/20

Weight

WEIGHTLIFTING

Snatch

Take 15 minutes to work up to a 1 rep max Snatch

Rounds/Reps

METCON

Amrap 8 minutes

2-4-6-8-10, etc
KBS @ 53/35 lbs
Wall balls @ 20/14 lbs

Comment Only

ACCESSORY / EXTRA

Sotts Press, light

3 x 8

Reps

METCON

6 x 2 minutes on, 1 minute off
21/18 Cal Row/Ski / 200m Run
Max rep Plate Devil presses @ 25/15 lbs

Completion

POST METCON

Bent over supinated DB rows

3 x 10 @ moderate, for quality

Comment Only

ACCESSORY / EXTRA

RDL DB Switch, moderate to light load
5 x 30 sec/leg