1. Oly
Heaving Snatch Balance
Work up to Technical 3 RM
2. MetCon
8 Rounds FIT
8 Clean and Jerks (65)
10 Lateral Burpees
3. Accessory
3 Hard* Super Sets
a. Alternating Fly Push-ups
b. Bent-over Rows (85)
*3-4 Reps Shy of Failure
1. Oly
1.1
Snatch
8 x 2 (70-105)
1.2
Clean + Jerk
8 x 2+1 (95-135)
2. Strength
Front Squat
1 Set of 6 (75)
1 Set of 3 (105)
1 Set of 3 (125)
1 Set of 6 (135)
2 Sets of 6 (125)
3. Oly Accessory
Clean Pull
5 x 2 (155)
1. MetCon
2 Rounds FIT
10 Kettlebell Left-arm Swings (35)
10 Kettlebell Left-arm Push Press
100m Kettlebell Left-arm Farmer's Carry
200m Run
10 Kettlebell Right-arm Swings
10 Kettlebell Right-arm Push Press
100m Kettlebell Right-arm Farmer's Carry
200m Run
1. Strength
Bench Press
1 Set of 6 (65)
1 Set of 3 (90)
1 Set of 3 (105)
1 Set of 6 (115)
2 Sets of 6 (105)
2. Accessory Work
2.1
3 Hard* Super Sets
a. Ring Dips
b. Strict Pull-ups
c. Barbell Roll-outs
*Hard Set is 3 Reps Shy of Failure
2.2
2 Hard Super Sets
a. Deficit Push-up + Dumbbell Renegade Row (30)
b. Anchored Leg Raises
*Hard Set is 3-4 Reps Shy of Failure
1. Oly
1.1
High-hang Snatch
8 x 2 (70-105)
1.2
Snatch Pull
10 x 1 (120)
2. MetCon
9-Minute AMRAP FIT
10 Thrusters (65)
20 Cal Row
3. Accessory
2 Hard* Sets
Back Rack Walking Lunges (95)
*Hard Set is 3-4 Reps Shy of Failure