Category: Uncategorized

Lift.

Hang snatch. Build to a heavy single.

Metcon.

7min ascending ladder of

Hang snatch 60/40kg
2,4,6,8 etc. add 2 reps each rd.

Double unders
20,40,60,80 etc. add 20 reps each rd.

Strength.

Back squat. Deload week.

40% x 5
50% x 5
60% x 5

Metcon.

12min amrap

12 chest to bar
6 deadlift 80/50kg
12 handstand push up
6 power clean 80/50kg

Strength.

Push press 1RM.

Supinated bent row 3×10.

Metcon. Retest. Compare to May 25th.

3min amrap

5 chest to bar
10 box jump 24/20

Rest 2min

Repeat 3min amrap

Gymnastics.

8min omem.
Strict toes to bar. Choose rep scheme. Quality over quantity.

Metcon. Retest. Compare to May 24th.

20min amrap.

400m run
30 thrusters 35/25kg
20 toes to bar
10 target burpees

Strength.

Back squat

Warm up sets.
3 @40%
3 @50%
3 @60%

Working sets.
3 @70%
3 @80%
3+ @90%

Metcon. Retest. Compare to May 23rd

1KM Row

Lift.

Hang snatch. Build to 2RM.

Metcon.

5rft.
50 double unders
15 overhead squat 42.5/30kg

Strength.

Push press 4×2. Start @90% of 3RM and build to a 2RM.

Metcon.

21 pull up
12 shoulder to overhead 80/50kg
15 chest to bar
9 Stoh
9 bar muscle up
6 Stoh

Gymnastics.

10min omem.

Odd min. Strict handstand push up
Even min. Strict chest to bar or pull up.

Intervals.
24min running clock (complete 4rds)

0-2min. Cal row 20/15. Then Amrap burpee box jump overs.

2-3min rest.

3-5min. 200m run. Then Amrap wall balls.

5-6min rest.

Etc.

Strength.
Back squat.

W/up.
1×5 @45%
1×5 @55%

Working sets.
1×5 @65%
1×5 @75%
1×5+ @85%

Metcon.

7min Amrap.
5-10-15-20-25 hang power clean 52.5/35kg
10-20-30-40-50 double unders

Lift.

Cluster touch & go 2RM.

Metcon.

30 bear complex 60/40kg