*New strength (Squat/deadlift and press focus) + weightlifting cycles starting this week for 8 weeks*
Strength
Overhead squats
3×5
Front squats
3×5
Back squats
3×5
METCON
3min AMRAP
8 kettlebell swings 53/35
8 goblet squats 53/35
8 kettlebell walking lunges 53/35
1min rest
3min AMRAP
8 kettlebell swings 53/35
8 goblet squats 53/35
8 kettlebell walking lunges 53/35
*If you put the kettlebell down at any point during the any of the 3min AMRAPs, perform 5 burpees over the kettlebell
Note: From the first to the second AMRAP, continue where you finished
Score is total reps performed for both AMRAPs combined
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Barbell snatch balance 3×5
Gymnastics
Strict pull ups 3x max
Core
1min side plank left hold
1min side plank right hold
1min plank hold
1min back extension hold
