Metcon (Time)

3 rounds for time:

400/500-m row

12 deadlifts (47/70 kg)

21 box jumps (51/61 cm)

Finish the row in 2:30 or less.

The loading of the barbell should be light enough so that athletes can go unbroken for at least 2 of the 3 rounds.

Move fast on the box jumps and deadlifts, and pace the row.

Advanced athletes shouldn’t pace anything.

Metcon (No Measure)



50 Kang squats (empty barbell)


Shoulder Press (3 sets:
1 shoulder presses
– Building to your heaviest single.)

Welcome to week 8 of our final weightlifting cycle for the year. This week, we are de-loading the clean and snatch. Instead of pushing the percentages, we are lowering them to a more moderate loading to give the body a break. As always, focus on perfecting your lifts as much as possible to carry over when we re-test our new 1-rep max in a few weeks!

Increase the loading on the barbell for both the shoulder presses and front squats this week. Last week, we build to a heavy 3 reps, and this week we’re building to a heavy single. For some of you, this may be a new 1-rep max. For others, it may just be a tough single for the day. Regardless, aim to hit 90-105% of your 1-rep max!

Z-Press (4 sets:
6 KB Z-presses)

In Accessory – I, find one weight and stay there for all 6 reps. This weight should be tough but manageable for the first 2 sets. If by the 3rd and 4th sets you’re close to failure, that’s fine!