Squat Clean TNG

5 min row
8 min dynamic movement
PVC Pass Throughs
30 banded good mornings
pigeon pose
box shoulder stretch

warm up to clean


Clean (10 mins to work up to a heavy TnG triple)

this is a squat clean, no power

Metcon (Time)

10 to 1 of
power cleans and burpees, once you get to 1
then you will go up
1 to 10 of
russian kb swings and goblet squats

cleans Rx 155/115; 135/95; 115/75
kb 70/53

Deadlift work

200yd run; 30 banded good morning;
20dumbbell single leg deadlift each

20 scorpions, 1 min worlds greatest stretch each leg

6 to 8 mins warm up for deadlift


Deadlift (6x8 @ 75%)

Power Snatch Heavy

8 mins of dynamic movement

3x12-15 ring dips
3x12-15 kb SDHP
20 goblet squats
20yd bear crawl

10 min warm up for snatch
position work adding weight through out


Power Snatch (4x3 heavy @70 to 85% )

Metcon (Time)

3 rounds
20 alt. kb snatch 70/53
10 T2B

Back Squat Work

8 min bike

30 banded
 10 kb squat holds

2 mins each banded ankle mobility
1 min each knee hug stretch


Back Squat (BS 6x5 @ 60% after each set 10yd lunge foward then)

Metcon (Time)

6 rounds
12 barbell jump squats
100yd sprint

3x12 GHD Hip ext.

Front Squat Progress

200yd run
2 times through
30 goblet squats
30 kb deadlifts
30 russian kb swings

2 mins each side worlds greatest stretch complex
1 min each pigeon pose


Front Squat (5x5 @ 65%)

before starting sets warm up to your 65% then if it feels light add 10lbsthen perform sets

Metcon (Time)

12 mins to complete

10 bear complex155/115
20 burpee T2B
10 bear complex 155/115
20 burpee T2B

Snatch Work

200yd run
30 pvc pass throughs
2 mins banded shoulder work

800m bike
100yd overhead dumbbell or kb walks
800m bike

Metcon (No Measure)

16 mins every 2 mins
3 power snatch 6 ohs
build weight for the first 8 mins then use the same weight throughout the last 8 mins

Metcon (Time)

for time
3200m bike
1600m row

Press Complex

Warm up: 

15 min air bike
10x10yd bear crawl at ever 10yd perform 10 push ups



12min EMOM mins to work up to a heavy pressing complex of
3 strict press, 2 push press, 1 push jerk/split jerk
weight out of rack

Metcon (Time)

4 rounds for time
200m row
15 burpees over the rower

Barbell and squat jumps

200yd run
arm and leg swings
banded shoulder rotations

with barbell perform 2 times through
20 good mornings
20 squats
20 press

Metcon (No Measure)

8 mins 40sec of work 20 secs rest

wall sits at parallelwhile holding wb 20/14

Metcon (Time)

15 mins to complete

15 clean and jerks 135/95
10 squat jumps
30 deadlifts 135/95
10 squat jumps
30 deadlifts 135/95
10 squat jumps
15 clean and jerks 135/95

then 2000m easy bike to cool down

Snatch Work

Warm up: 

5min on rower or bike
5min dynamic hip movement on turf

30 banded good mornings

barbells out
1x10 snatch grip behind the neck strict press
1x10 snatch grip behind the neck push press
20 OHS


Snatch (8 min EMOM 2snatch, 1 ohs)

men start at 95lbs
women 55
add weight throughout


Amanda (Time)

Snatch, 135#/95#

Front Squat Work

200yd run
30 PVC pass throughs
A1. 2x8 goblet squats with 4 sec hold in bottom
A2. 2x2 TGU

4x6-8 panda pulls with a heavy weight
4x6-8 snatch grip dead lifts add weight each set

2x10-12 each arm dumbbell or KB arnold presses


Front Squat (3x6 55-65%)

45 sec rest between each set

Metcon (Time)

3 rounds
8 power snatch 95/75
50 double unders