Tuesday: 071718 (1-1)


Warm-up:

MetCon:
Find 1RM:

Strength: Snatch

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Friday: 062918 (2-7)


Warm-up:

MetCon:
AMRAP 20:

Gymnastic: 10 Glute Hamstring Raise
Weightlifting: 3-6 Snatch (75% of 1RM)
Monostructural: 400m Run

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Tuesday: 102417 (1-7)


Warm-up:

Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride

MetCon:
AMRAP 20:

Gymnastic: 3 Bodyweight Complex (5 Pullup + 10 Pushup + 15 Air Squat)
Weightlifting: 6 Snatch (135/65#)
Monostructural: 30 Double Under

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Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run

Tuesday: 061317 (1-2)


Warm-up:

Weightlifting: Work up to x2 @8 RPE (Repeat) 4-6% Fatigue
Snatch

DE Lower: Work up to x2 @6 RPE (Repeat) 9-11% Fatigue
Speed Squat (Bands or Chains Optional)

Assistance Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Pullup

MetCon
AMRAP 20:

20 Kettlebell Swing (1.5/1 Pood)
400m Run

(Recover to 67% HR after each round)

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