Strength/Skills
10min EMOM alt min
5 deadlifts (fix weight, 60-65% of 1RM)
25ft handstand walk
METCON
For time:
30 cals row
30 dumbbells hang power cleans 50/35
30 handstand push ups
30 cals bike
30 dumbbells shoulder to overhead 50/35
30 chest to bar pull ups
Lite/Beginners
Strength/Skills
10min EMOM alt min
5 deadlifts (Tech focus, at or below bodyweight)
25sec handstand hold
METCON
For time:
30 cals row
30 dumbbells hang power cleans 35/20
30 push ups
30 cals bike
30 dumbbells shoulder to overhead 35/20
30 ring rows
Weightlifting W8D2
Hang snatch
5×2
Snatch pulls @110% of 1RM
3×2
Power clean + power jerk
5×1
Accessory work
4rds not for time (60% max effort)
25cals bike
30sec rest between rounds
Weightlifting
30 pvc pipe hip squat snatch
Core
5 sets of 10
Weighted back extensions
Strength
Front squats
5×2
METCON
Every 3min for as long as you can:
0 to 3min
2 rounds of
12 wall balls 20/14
12 toes to bar
3 to 6min
2 rounds of
14 wall balls 20/14
14 toes to bar
6 to 9min
16 wall balls 20/14
16 toes to bar
Continue this pattern until you can no longer complete all the repetitions in the timeframe
Note: If the 2 rounds are completed before the timeframe, rest until the next cycle starts
Lite/Beginners
Same as above but:
Front squat technique focus, keep the load at or below bodyweight
METCON
Same as above but:
Switch wall balls to med ball thrusters
Switch toes to bar for knee raises
Accessory work
Shoulders of steel
Crossover symmetry
3 sets of 3 movements of your choice
Pendlay rows
5×10
Core
30 med ball GHD sit ups 20/14
