Day 12

Strength 

(Week 2)

A. Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

B. Split Jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

C. Bench Press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

Work Capacity

MetCon (Time)

Compete 15-12-9 reps for time of:

Clean and Jerk (135/95)
Pull-ups

Core

3 rounds

15 Banded Good Mornings

20m Sled Push (AHAP)
Rest as needed

Day 11

A. Row

3 x 500m, 1 minutes rest between efforts

B. Strength

Every 2 minutes for 16 minutes,

3 Front Squat + 3 HSPU or :15 Handstand Hold

C. MetCon (Time)

75 Kettlebell Swings (53/35)
150 Double Unders (300 Singles)
75 Kettlebell Swings (53/35)

Day 10

Strength

A. Back Squat: 3-5 sets x 3 reps within 90% of 3RM on Monday

B. Split Jerk: 3-5 sets x 3 reps within 90% of 3RM on Monday

C. Bench Press: 3-5 sets x 3 reps within 90% of 3RM on Monday

Work Capacity

D. MetCon (AMRAP) x 10 minutes

10 Squat Cleans (95/65)
30 Double-Unders

Extra Work:

E. 25 Box Jumps @ 30-48″

These are not for time. Take your time working through them and resetting between reps. Change height of box as deemed fit/comfortable.

Day 9

A. Strength

Every 2 minutes x 16 Minutes (8 sets):

5 Rep Snatch Grip Deadlift + 5 Perfect Air Squats (Virtuosity)

B. MetCon

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest:

First: 8 intervals of pull-ups

Second: 8 intervals of push-ups

Third: 8 intervals of Sit-ups

Fourth: 8 intervals of Air Squats. 

There is no rest between exercises.

Day 8

Strength: 

A. Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

B. Split Jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

C. Bench Press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

Work Capacity

D. MetCon (Time)

Complete 3 rounds for time of,

30 Snatch (75/55)

20 GHD Sit-up (sub 40 Ambat)

10 Strict HSPU (Sub 20 HRPU)

Day 7

A. Strength

Front Squat – 3RM with 2 second pause each rep + 2×3@ 90%

B. MetCon (EMOM)

Every minute, on the minute x 16 minutes:

7/6 Cal Row + 7/6 burpees = each minute 

Day 6

A. Strength 

Snatch Grip Deadlift – up to 5RM for the day + 1×5 @ 90%

B. Accessory Work

Clean Grip RDL – build to heavy 5 rep for the day

C. MetCon 

"Death by Rower”

Complete the following for as long as possible:

- Complete 3 calories on the first minute

- Complete 6 calories on the second minute

- Complete 9 calories on the third minute

- Complete 11 calories on the fourth minute

- Complete 13 calories on the fifth minute

- Complete 14 calories on the sixth minute

- Complete 15 calories on the seventh minute