Friday: 112417 (3-5)


Warm-up:

ME Lower: Find 1RM
Sumo Deadlift:

Accessory: 2-4 sets x 6-15 reps
Hamstrings Exercise:

MetCon:
3 RFT:

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Thursday: 111617 (2-4)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Power Snatch: Find 1RM

DE Upper:
Speed Bench (Bands Down): 40%x3x5-10

MetCon:
3 RFT:

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Tuesday: 111417 (2-2)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Hang Power Clean: Find 1RM

DE Lower:
Speed Squat (Bands Down): 55%x2x5-10

MetCon:
3 RFT:

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Monday: 111317 (2-1)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

ME Upper:
3-Board Bench Press: Find 1RM

MetCon:
3 RFT:

Pullup
3 Snatch Complex (Power Snatch + Overhead Squat + Snatch-Grip Push Press)

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Friday: 111017 (1-5)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Clean + Jerk: 75%x(1+1)x10

ME Upper:
Box Squat: Find 1RM

MetCon:
3 RFT:

400m Run
Barbell Pushup
Pendlay Row

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Thursday: 110917 (1-4)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Hang Power Snatch: Find 1RM

DE Upper:
Speed Bench (Bands Down): 40%x3x10

MetCon:
3 RFT:

Pullup
Reverse Lunge
AB Circuit

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