Metcon (time)

27-21-15-9 reps for time of:
Clean and jerk
Bar over burpees (lateral)

M: 40kg N: 30kg
Timecap: 15 minutes

Build up to a 2RM snatch of the day.

• 2 x same weight before adding more weight on the barbell.

5 minutes to complete:

15-12-9 reps of:
Power clean 70/45kg
Bar over burpees

Rest 2 minutes

5 minutes to complete:

12-9-7 reps of:
Squat clean 70/45kg
Bar over burpees

Rest 2 minutes

5 minutes to complete:

9-7-5 reps of:
Cluster 70/45kg
Bar over burpees

Metcon (reps)

With partner AMRAP in 12 minutes of:

P1 - ME Weighted box step overs with DB’s 22,5/15kg
P2 - 30/21 Calories bike

*Heavy weights for the box step overs. 24/20” box. Partner 1 starts with the box step overs and partner 2 starts with the bike. Once the calories are up, switch turns. As many step overs in 12 minutes as possible.

Accessory:

Seated good mornings, 5 sets of 10 - heavy.
Weighted step ups, 3-5 sets of 10/10) - heavy
Rest 120s between sets

5x10 oh lunge

4x 8min ON/3min OFF

A) 1500/1200m Row
20 Burpee over Bar
+
Max Double Unders in the remaining time

B) AMRAP 8
15/12 Cal ”Bike”
15 Wall Balls
15 Box Jump Overs

C) 600m Run
+
AMRAP in the remaining time of
”THE ISAC PUMP”
10 Double DB Bent over Rows
10 Double DB Shrugs
10 Double DB Hammer Curls
10 Double DB Presses

D) EMOM 8
12 KB Swings + Max Sit-ups

PERFORMANCE
"FIRE & ICE"
FOR TIME
18-15-12-9
Hang Power Snatch @42.5/30kg
*Complete 75 Double Unders after each set.

---

"FIRE & ICE (FITNESS)"
FOR TIME
18-15-12-9
Hang Power Snatch @ light
*Complete 100 Single Unders after each set.

• RPE 9
• Video: https://vimeo.com/844327484?share=copy

3 rounds for time
20 cal row
20 sit ups
20 goblet squats 24kg/16kg

4 Rounds
On the 5 min of 1 Round of "Helen in a boat"

Row 400/300 meters
21 USA Swings @24/16kg
12 Pull Up

goal: finish each round under 4 mins
Log your Time in each set!

Front Squat
4 sets x 6 reps
*Keep weight Moderate across all sets, RPE: 5
(Week 2 of 8 Oly Cycle)