Oly lift prog W4D3 Hang power clean/ push press 3-3-3-3-3 Clean high pulls 3-3-3-3-3 Back squat 5-5-5-5-5 METCON 20 EMOM Evens: 1 leg less rope climb Odds: 10 GHD sit ups
Oly lift prog W4D2 Overhead squat 5-5-5-5-5 Split jerk 2-2-2-1-1-1 from the box Front rack dip 2-2-2-2-2 @ 110% of 1RM METCON Tabata squat Tabata deadlift, 155 lb. Tabata squat Tabata deadlift, 155 lb. Score is total reps for all 32 intervals
T.U.P. For time: 15-12-9-6-3 135-lb. power cleans Pull-ups 135-lb. front squats Pull-ups
Strength Bench press 5-5-5-5-5 (build to 5rm) METCON For time: 50-40-30-20-10 Squats Double unders
Oly lift prog W4D1 Muscle snatch 1-1-1-1-1 Power snatch 1-1-1-1-1 Snatch 1-1-1-1-1 Front squat 5-5-5-5-5 METCON 3 rounds for time 1000m row 25 handstand push ups 25 pistols
Tabata push press, 75 lb. Tabata sit-up Tabata sumo deadlift high pull, 75 lb. Tabata push-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Your score is the total reps for all 32 intervals. Then…surprise!
For time: Run 5000m
Oly lift prog W3D3 Hang squat clean + 1 jerk 5-3-3-1-1-1 Clean pulls 2-2-2-2 @ 110% of 1RM Back squat 5-3-3-1-1-1 with a 1 sec pause at the bottom METCON 3 rounds for time of: 10 dumbbell power snatches, left arm 10 single-arm overhead squats, left arm 10 L-pull-ups 10 dumbbell power snatches, right arm…
3 rounds for time: 10 clean and jerks 135/95 50 wall balls 20/14
Oly lift prog W3D2 Overhead squat 5-3-3-1-1-1 Push press 5-3-3-1-1-1 Split jerk 5-3-3-1-1-1 Strength Weighted pull-ups 3-3-3-3-3-3-3-3-3-3 reps
