1RM Bench Press 1 RM

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Metcon(15)
40-20-10
box jump/step ups 24/20
push press 75/55
rest 5 min
afterburner
3x400m on the 3 minute-post average

Metcon-comp(15)
3rds
25 box jump overs 24/20
15 hspu
rest 5 min
afterburner
3x400m on the 3 minute-post average

sn balance(7) work up-form first
ohs-3x1@90% or heavier than last week(8)

Finisher
2 min couch stretch
50 leg raise w/hip raise

9-7-5
Snatch (Full) 60/40kg
Pullups

Start up(14)
stretch/roll 6 mins-shoulders, upper back

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 pvc clean and jerk
5 handstands or kick up att

hi hang clean(8) work up
6x2 tng clean (12)

Metcon(12)
30 cleans 135/95
40 hrpu
50 jing jangs

Metcon-comp(12)
30 cleans 165/115
40 ring push ups
50 cal row

Finisher
2 min hip opener
90 sec six inch hold
60 flutters
30 w raise

LAX Glute Med + Tib Anterior
Shin Box
Ankle mobility
Mini Band Monster walks and bw squats
Mini band shoulder external roations (band around wrist)
Mini band push up hand lateral steps (band around wrist)

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(6)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 hang sq sn(bar)

hi hang clean(7)
clean-5x2 tng(9) climb

Metcon(9)
amrap
3 cleans 115/85
20m shuttle

Metcon-comp(9)
amrap
3 cleans 165/115
20m shuttle

Finisher
2 min hip opener
15 side plank punch through
50 slow bicycles

Start up(15)
stretch/roll everything 5 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 walkouts
8 pvc sn bal
8 bfsu

snatch pull+hang snatch(7)
Do not sacrifice form for load.

snatch-work up to hvy(10)

Fitcamp
2rds
80 m climbers
60 rope slams
40 plyo jumps
20 g2oh
then
50 cal row

Metcon(12)
5rds
6 deadlift 145/105
30 double unders/singles x2

Metcon-comp(12)
5rds
5 deadlift 275/200
10 burpees over the bar
20 double unders

Finisher
30 w raise
2 min hip opener
60 sec v sit

4x
5 tng power clean
5 thruster
5 stoh
5 front squat

Do as unbroken set of 20 reps. New set every 4th minute. Try to hit all four sets with same weight. Good goal is 40-50% of front squat max.

Bring it back to where we started. Look back to week 1, you should be lifting more!

A1 Inverted false grip Ring Row 3 x 6
A2 BB Bent Over Row (pronated grip) 3 x 8
A3 Inverted Ring Row 3 x 6

Partner 1 does all three of the above while parter 2 does all three of the below. Then Swap. Alternating

B1 Push Up (Weighted / push up assistance band) 3 x 6
B2 DB Incline Bench 3 x 8 (elevate bench by 2 plates)
B3 Push Up (Weighted / push up assistance band) 3 x 6

There is a lot going on here, be aware of your surroundings. Keep push ups and DB Presses close to wall and DB stacks.

1 warm up set prior of each without A3 / B3

3 sets of each - 6x 3:00 sets

30 minutes

Start up(18)
foam roll lats and thoracic (upper back) (4)
20 pass through

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(6)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 cleans(bar)

ot:30(5)
1 clean @95% of 1rm or heavier than last week

Metcon(18)
otm
min one-3 cleans 135/95
min two-2 jerks 135/95
min three-6 burpees over the bar

Metcon-comp(18)
otm
min one-3 cleans 165/110
min two-2 jerks 165/110
min three-6 burpees over the bar

Finisher
2 min hamstring stretch
2 min side plank(alt)
30 w raise