Workouts

Monday  Strength: 12EMOM  Station 1: 10 Back Squat (55-70%) Station 2: 10 Barbell Row Station 3: Rest min Metcon: For Time 31 Hang Power Snatch

Monday Conclusion of Cycle Strength: “Burgener Total” 1RM Snatch 1RM Clean & Jerk 1RM Front Squat *After warm-ups only 3 attempts at a max lift

Monday Strength: (20:00) Back Squat % of (3RM + 10 lbs) 3@70% 3@80% Max reps @90% Metcon:  Tabata (8x :20 Work/:10 Rest) For Total Reps:

Monday Strength: (20:00) Back Squat % of (3RM + 10 lbs) 5@65% 5@75% Max reps @85% Metcon: (12:00) “Rx” 4 Rounds :90 Work/:90 Rest 10

MondayStrength: (20:00)Back Squat% of 3RM5@75%3@85%Max reps @95%Metcon: For Time (15:00)“Rx”50 Cal Row40 Toes to Bar30 Front Squat (135/95)20 Burpee Bar Hops“Intermediate”50 Cal Row40 Hanging Knee

Monday Strength: (20:00) Back Squat % of 3RM 3@70% 3@80% Max reps @90% Metcon: (12:00) “RX” 21-15-9 SDLHP (135/95) Thrusters  “Intermediate” (95/65) “Fundamental” 21-15-9 Deadlifts 

Monday Strength: (20:00) Back Squat % of 3RM 5@65% 5@75% Max reps @85% **People generally get 10-15 reps on their max reps**  Metcon: “Rx” 7AMRAP

Next Cycle (6 Weeks) Monday: Back Squat (strength endurance) Tuesday: Jerk (1st 3 weeks; 2 weeks from behind the neck to focus on pushing under

Monday Strength: Back Squat 4×6 (building) Metcon: For Time “Rx” 10 Rounds 5 TTB 7 Burpees 9 Air Squats “Fundamental- Ring Rows” Tuesday Strength: Superset