Strength
Deadlifts
4-4-4-4-4
*Aim for 5-10lbs more than last week’s 5RM
METCON
3 rounds for time:
15 box jump overs 24/20
15 shoulder to overhead 135/95
Accessory work
Shoulder of steel
Arnold press 3×10
Weightlifting
Barbell cycling
Every 1:40 for 5 sets
6 clean and jerks 135/95
Clean pulls @110% of 1RM clean and jerk
2-2-2-2
Back squats
3-3-3-3-3
Gymnastics
30 ring dips
Core
Accumulate 1min of L-sit hold
Skills/conditioning
E2M10M (5 sets)
1 seated legless rope climb
50 double unders
*Both done in the 2min timeframe
METCON
10min AMRAP
8 dumbbell power cleans 50/35
50ft dumbbell front rack lunges 50/35
8 chest to bar pull ups
Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3
Weightlifting
30 unbroken clean and jerk
Note: Try 5-10lbs heavier than your last successful attempt
Gymnastics
20 strict toes to bar
Core
50 back extensions
