04
10 '18
Strength
Front squats
1-1-1-1-1
METCON
5min AMRAP
1 Squat snatch @70% of 1RM
8 bar facing burpees
2min rest
5min AMRAP
1 Squat clean and jerk @70% of 1RM
8 bar facing burpees
Finisher
Tabata situps
*For extra challenge, GHD situps
Accessory work
Barbell split jerk push press 3×10
Strict pull ups 3×10
Strict dips 3×10
Barbell good mornings 3×10
04
10 '18
METCON
20min AMRAP
21 shuttle run 20ft
15 wall balls 20/14
9 bodyweight deadlifts
Weightlifting W6D3
Overhead squats
5×3
Power snatch
5×3
Power clean + power jerk
5×3+1
Accessory work
Dumbell lateral raises 3×10
Dumbell front raises 3×10
Dumbell shoulder press 3×10
50 barbell overhead squats
Core
50 med ball abmat situps 20/14
