Sat June 17
40 Min Cap:
With a partner
1 Mile Run (1 runner at a time)
Then
3 Rounds:
20 Snatch 115/85
20 Burpee Over Bar
Then
3 Rounds:
20 Overhead Squats
20 TTB
Then
3 Rounds:
20 StepBack Lunges Bar on Back
20 Pull Ups
Then
1 Mile Run
Sun
10 Rounds for Time:
3 Cleans + 2 Front Squats + 1 Jerk *
200m sprint
Rest 1:00 between rounds
*Complex should be unbroken for all 10 rounds
*Cleans may be squat or power
*Build in weight as you go; shoot for around bodyweight for most rounds; if that is easy for you, spend the last 3-4 rounds building above bodyweight
Monday
5-3-1+ Front Squat – Week 3 of Strength Cycle – 1+ means go for more than 1 or add a 4th set if feeling good
Metcon:
8 Cycles of
20 Sec Work 10 Sec Rest
Hang Snatch 95/65
2 Min Break
8 Cycles of
20 Sec Work 10 Sec Rest
Cross Body Knee to Elbow
Score Total Reps across both exercises
Tuesday
5-3-1+ Sumo Deadlift – Week 3 of Strength Cycle – 1+ means go for more than 1 or add a 4th set if feeling good
Metcon:
20 Min Cap
40-30-20-10
Wall Balls
KB Swings
Push Ups
RX+ add 4-3-2-1 Rope Climb
Wednesday
Metcon
10 Rounds :40 sec work :20 sec rest
Min 1 TTB/GHD
Min 2 Wall Walk
Min 3 Cal Row/Ski/Bike
Min 4 Rest
Score total reps for each movement
Thursday
Metcon:
5 Rounds for Max Load:
Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press
You must hold on to the bar for the entire round.
Take at least 5 min between rounds – Score heaviest round
Friday
“Nate”
20 Min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings 70/53
or
Nate Scaled
20 Min AMRAP
2 Burpee Pull Ups
4 HR Push Ups (or DB Z Press)
8 American KB Swing 53/35
Strength
5-3-1+ Bench Press – Week 3 of Strength Cycle – 1+ means go for more than 1 or add a 4 set if feeling good
(If you used a specialty bar last week, use the same one today)
