SATURDAY Warm-up Metcon (Time) 21-18-15-12-9-6-3 CLEAN & JERK 85/115 KB SWINGS 35/55 GOBLET SQUATS W KB 200MT RUN AFTER RD 1,3,5,7 400 MT RUN AFTER RD 2,4,6

FRIDAY Warm-up Metcon (Time) 4 RDS (200 MT) 0N 2 MIN 50 MT RUN W PLATE 25/45 50 RUN WITHOUT PLATE 50 MT RUN WITHOUT PLATE 50 MT RUN WITH PLATE NO DROPPING THE PLATE OR 5 BURPEES PENALTY REST 2 MINS 30

THURSDAY Warm-up Metcon (Time) 25-20-15-10-5 POWER SNATCHES 55/75 TOES TO BAR WALL BALLS Weightlifting CLEAN HIGH PULL HANG POWER CLEAN + JERK 70% X3 73% X 3 75% X 2 78% X 2 80% X 2 80% X 2 80% X 2 FRONT

WEDNESDAY Warm-up Metcon (Time) ARE YOU STILL SORE FROM 19.5? 40-SQUAT CLEANS 55/75 40-BOX JUMPS 30-HANG POWER CLEANS 85/115 30BOX JUMP OVERS 20 POWER CLEANS 105/155 20-BURPEE BOX JUMPS

TUESDAY Warm-up Metcon (Time) GRAB A PARTNER 1 MILE RUN( SPLIT HOWEVER YOU WANT) 100 PULL UPS( 1 WORK/1 REST) 800 MT RUN 200 PUSH UPS( 1 WORK/1 REST) 800 MT RUN 100 AIR SQUATS SYNCRONIZED

MONDAY AFTER 19.5 Warm-up Metcon (Time) 50 AB MAT SIT UPS 25 D/L 105/155 800 MT RUN 50 AB MAT SIT UPS 25 D/L 80 DUBS 50 AB MAT SIT UPS 25 D/L 800 MT RUN