Metcon (quality)

EMOM for 32 minutes of:
1 ) 10 Back squats
2 ) 15 KBS + 15 Air squats
3 ) 15/12 Calories bike
4 ) Rest

*Choose a moderate weight for the squats & KBS

Strength (load)

Bench press 3-3-3-3-3 @ 2:2:X

Accessory:

4 Rounds of
1 Peg board climb OR 2 legless rope climb/3 normal rope climbs/4 Rope lowers
7 Strict ring dips
7/7 DB bent over rows

Rest 1 min between each movement.

Metcon (reps)

8 rounds of:
AMRAP in 2 minutes of:
20/15 calories row
ME Thrusters/Power snatch* 35/25kg
2 min rest.

*Alternate between thrusters & power snatches each round

Accessory:

Banded tricep pushdown, 100 reps - light
Banded pull apart, 100 reps - light
1-Arm plank on rings, 4 x 15-30s/arm

3 rounds

5 powerclean 60-70 %
5 high box jump
2 min rest

Go fast but keep the clean form perfect!

Find your 1 RM in hang snatch

Build to a quality 6RM

3-4 rounds of 20sec work/ 1:40 rest (12-16 working sets)
1. push press
2. db goblet squat
3. sled push
4. erg
5. rest

3 x 8 pause back squat

• controlled eccentric and one second pause in the bottom
• leave 1-2 reps in the tank
• rest 3 min btw sets

EMOM14
odd: 3-5 touch and go power snatch
even: 6-8 kipping pull up/ c2b

3 supersets of:

10-15 barbell press
15-20 + 15-20 db walking lunge
- three second eccentric

• rest 2-3min between rounds