METCON (Blackout 3)
3 rounds for reps:
1min hang power snatch 75/55
1min bar facing burpees
1min push press 75/55
1min GHD sit ups
1min wall balls 20/14
1min rest
Lite/Beginners
3 rounds for reps
1min kettlebell swings 53/35
1min burpees
1min push ups
1min situps
1min med ball squats
1min rest
Weightlifting W2D2
Clean
5×2 drops allowed
Clean pulls @110% of 1RM
4×2 touch and go
Back squats
5×2 5sec pause at the bottom
Accessory work
Shoulder of steel
Dumbbell lateral raises 3×10
Dumbbell front raise 3×10
Skills
3min AMRAP
Double unders
Weightlifting
30 pvc snatch
Gymnastics
3 sets
5 strict ring dips + 5 ring dips
Core
3 sets
3 strict toes to bar with 3sec hold at the bar
Strength
Front squats
3-3-3
Back squats
3-3-3
METCON (Blackout 2)
7min AMRAP
8 ring push ups
8 dumbbell front rack lunges 50/35
Accessory work
Shoulder of steel
Crossover symmetry
3 movements of your choice
Weightlifting
PVC snatch balance 3×5
Barbell snatch balance 3×5
Gymnastics
Strict pull ups 3×10
Core
3 rounds
15 back extensions
15 GHD situps
