Day 15

A. Strength

EMOM x 10 Minutes,

Even: 3 Weighted Mixed Grip Pull-Ups, climbing
Odd: 15 Hollow Rocks

B. Strength

Snatch Grip Deadlift - 3RM

C. Single Leg Accessory Work

Three sets of,

8 Goblet Hold Bulgarian Split Squat (each leg) 

D. Core

Three sets of,

Banded Good Morning x 15
Rollouts x 15

Day 14

A. Strength

EMOM 15 minutes,

1 Rep Split Jerk

B. MetCon (Time)

For time,

50 Cal Row

-into-

3 Rounds of,

25 Shoulder to Overhead (95/65)

25 Pull Ups

*20 Min Cap*

Day 13

A. MetCon (Time)

30-25-20-15-10

Calorie Row
Hang Squat Clean (95/65)

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.