Every 4 minutes for 4 rounds do:
Then for time do:
Results: For the back squat did 135lbs, 155lbs, 185lbs, 205lbs/93kg. Completed the metcon in 10:55.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | Clean Complex | – |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | – | – | – |
| Friday | – | Plank Complex OH Lunge |
EMOM |
| Saturday | – | Snatch OH Squat |
Task |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | WG | Cleans Pullups |
Time |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | M | Run | Task |
| Friday | GM | Toes to Bar Kettlebell Swings Push Ups |
Task |
| Saturday | WM | Situps Dumbell Snatch Goblet Squats |
Time |
| Sunday | M | Run | Task |
Not for time do 6 sets of:
6 x Power Snatch + Overhead Squat
Then do AMRAP in 15 mintues of:
Results: For the first part did the first set with an empty bar, then went up to 65lbs/30kg for the rest or the sets. For the AMRAP did 7 rounds plus 12 reps.
Perform 2 rounds for time of:
Then do 6 sets of the following, rest 30 seconds between sets:
Then do 3 rounds for time
Results: For the metcon finished in 5:40.
Perform the following 4 set clean complex, try to do unbroken but break if needed. Rest between sets:
AMRAP in 4 minutes of:
Results: For the AMRAP, 1 round plus 13 reps.