Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.
Complete rounds of 21, 15 and 9 reps for time of:
Bar-Facing Burpees Over the Bar
Hang Squat Snatches (95/65 lbs)
-Walking Lunge w/Reach
-Inchworms
-Pushups
-PVC Passthroughs
-Air Squats
In teams of 3, in 12 minutes, complete as many rounds and reps as possible of:
Row 500 Meters
20 Thrusters (#75)
15 Pushups
Rest 3 minutes, and then:
In teams of 3, in 12 minutes, complete as many rounds and reps as possible of:
Bike 15 Calories
20 Kettlebell Swings (#53)
10 Burpee Box Jump-Overs
Every 90 seconds, for 12 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95%
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
Every 2 minutes, for 10 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 minutes, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
Every 3 minutes, for 12 minutes complete for time:
21 KB Swings (53/35)
15 Pullups
9 Burpees
*Rest the remaining time in the 3 minutes.
In teams of 4-5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 20 Dumbbell Push Press (50/35)
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest
In 5 minutes, complete the following to warmup for the MetCon:
2 sets of 3 – High Hang (Pockets) Snatch
2 sets of 3 – Hang Snatch
*Stay between 50 and 70% of your 1-RM Snatch for these four warmup sets.
EMOM 20: (Every minute on the minute for 20 minutes)
Odd: 10 Box Jump Overs (24/20)
Even: 3 Squat Snatches (155/105)
*Snatches should be heavy enough that you have to do singles. But, not heavy enough that you can’t cycle through 3 in 45 seconds or less.
Take 15 minutes to build to today’s 1-RM bench press.
*Maintain proper form the whole time…no overarched back, drive feet through the floor and press through the bar.
**Do not bounce the bar off of the chest. Touch and press off quickly!
***Take at least 5-8 building sets starting at 4 reps and working down to 1.
Complete as many rounds and reps as possible in 10 minutes of:
30/24 Calorie Assault Bike Buy-In
Then…in remaining time:
3 Pullups
3 Front Squats (115/75)
6 Pullups
6 Front Squats
9 Pullups
9 Front Squats
12 Pullups
12 Front Squats
15 Pullups
15 Front Squats
and so on….
*Bike calories do not count for rounds/reps. Only count rounds of the ladder.
**Rx+:
Bar Muscle-Up
Front Squat (135/95)
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest approximately 2 minutes between sets.
Complete, for time:
1000 Meter Row
100 Double-Unders
50 Alternating Dumbbell Snatches (50/35 lb DBs)
*This should be a fast workout, sprint!
Every 2 minutes, for 12 minutes (6 sets):
Complete one set of 3 (Touch and Go) Power Cleans.
**Goal is to build to a 3-RM Power Clean**
In teams of two, alternate rounds, until you complete 8 rounds (4 each) for time of:
16 Wall Ball Shots (20/14 lbs)
8 Toes to Bar
4 Clean & Jerks (#155/#105)
In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
20 Dumbbell Hang Cleans (50/35 lbs)
(rest station)
20 Pull-Ups
(rest station)
Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.
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