Tempo Front Squat
10 sets of 2 Tempo Front Squats
- 5 seconds Down
- 1 second Hold
- Stand quick
Build into a challenging set. Keep weight under 80% of your 1 rep max.

Metcon
7 rounds for time
7 Deadlifts (115/75, Rx+135/95)
7 Hang Power Cleans
7 Thrusters

Partner WOD
For time
200 Double Unders
100 Cal Row
200 Double Unders
100 Front Rack Walking Lunge Steps
(75/55)
200 Double Unders
100 V Ups

Pause Back Squat
8 sets of 2 Pause Back Squats
- 3 second Pause at the bottom of the squat.
- Don't go heavier than 80% of your Max Back squat.

Metcon
5 rounds for time
7 Deadlifts (225/155)
14 Push Ups
21 Wallball Shots

Metcon
5 minute EMOM
40 seconds of Double Unders
20 seconds of Rest

Metcon
For time
60 Sit Ups
50 Row Cals
40 Burpees to Target
30 Ring Rows
20 Ski Cals
10 Wall Walks
 
16 minute Cap
 
Add 1 second for each rep not completed to your total time.
Example, 5 wall walks remained at 16 minutes. Total time would be 16:05

5 minute Core
1 minute of each exercise
- Plank Jacks
- V Up complex
- Twisting Mtn. Climbers
- Leg Lift + Pulse
- Hollow Rocks

Choose your Olympic lift

3 Position Power Clean + Jerk
Take 15 minutes to establish a challenging
3 Position Power Clean + Push Jerk
- High Hang Power Clean
- Mid Hang Power Clean
- Floor Power Clean
- Push Jerk

3 Position Power Snatch
Take 15 minutes to establish a challenging
3 Position Power Snatch
- High Hang Power Snatch
- Mid Hang Power Snatch
- Floor Power Snatch

Metcon
For time
21 - 15 - 9
DB Hang Squat Clean (50/35)
DB Push Press (50/35)
Pull Ups (Rx+C2B)

Tempo Front Squat
8 sets of 2 Tempo Front Squats
-3 seconds Down
-5 second Hold
-Fast Up
Keep your weight between 60-80% of your Max Front squat

Metcon
For time
30 Alt DB Snatch (50/35)
30 Wallball Shots (20/10)
30 Toes to Bar
20 Alt DB Snatch
20 Wallball Shots
20 Toes to Bar
10 Alt DB Snatch
10 Wallball Shots
10 Toes to Bar

Choose your lift Friday
Take 20 minutes to work on 1 of the following 3 lifts
- 3 Position Snatch
- 3 Position Clean + Jerk
- Back Squat

3 Position Snatch
Build into a challenging 3 Position Snatch
- High Hang Snatch
- Above the knee Snatch
- Floor

3 Position Clean + Jerk
Build into a challenging 3 Position Clean + 1 Jerk
- High Hang
- Above the knee
- Floor

Back Squat
10 sets of 3 Back Squat at 80-85% of your 1 rep max. Same weight across all sets

Metcon
Amrap for 14 minutes
7 Power Cleans (135/95, Rx+155/105)
14 Back Rack Walking Lunges
7 Chest to Bar Pull Ups (Rx+BMU)
7 Push Jerks (Rx+ 7 HSPU)

Strict Press + Push Press + Push Jerk + Split Jerk
Technique Day!
Start light and build to a challenging weight. That doesn't mean MAX it out!
Complete 8 sets of the following Press Complex:
1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk

Metcon
Amrap for 18 minutes
2 Shuttle Sprints (Side to side =1 )
10 Box Jump Overs (20''/20'')
10 Burpees
2 Shuttle Sprints
Rest 1 minute between rounds
 
1 Shuttle Sprint = 1 rep

Pause Front Squats
Complete 5 sets of 3 Pause Front Squats @ 70-75% of your 1 rep max.
Pause at the bottom of each squat for 3 seconds.

Metcon
2 rounds for time
20 Power Cleans (135/95)
40 Wallball Shots (20/14)
20 Chest to Bar Pull Ups (Rx+10 BMU)

Partner WOD
For time
50 Wallball
100 KBS
50 Wallball
100 DB Push Press
50 Wallball
100 Bike Cals
50 Wallball