Category: Monostructural


STRENGTH Split Jerk; Build to a 1RM METCON 21-18-15-12-9-6-3 Push Jerk (115/75, GPP: 135/95) Cals on Bike


STRENGTH SNATCH; Build to a 1RM METCON 3 rounds 50/30 Cal Bike 5 Rope Climbs Scaled: 10 Pullups


STRENGTH DEADLIFT; Build to a 5RM METCON 5 rounds 12 Hang Power Cleans (75/55, GPP: 95/65) 12 Thrusters 12 Burpees to 6″


STRENGTH HIGH CATCH POWER SNATCH; 6X2 METCON 25-20-15-10 Burpees KBS (53/35) GPP 40-30-20-10 Burpees KBS (70/53)


STRENGTH BACK SQUAT; 4X4@80-90% METCON 500M row 25 Power Snatch (75/55) 400M row 20 Power Snatch 300M row 15 Power Snatch 200M row 10 Power Snatch 100M row 5 Power Snatch


STRENGTH SQUAT CLEAN; 5X3@70-90% METCON 12min AMRAP 40 Double Unders 10 Front Squats (115/75) 10 Pullups GPP 12min AMRAP 40 Double Unders 10 Front Squats (155/105) 10 C2B

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