Metcon (AMRAP – Rounds and Reps)


600/750m Air Bike, or, 200/250m Row, or, 200m Run

8 push presses (47/70 kg)

4+ rounds.

Moderate loading on the push press.

Bike complete in 1:00 or less.

Avoid using a push-press weight that is too light!

Push Press (Post-workout:
On a 10:00 clock for load:
Build to a heavy 2 rep push press)


Snatch (2 sets:
2 snatch (80%)

2 sets:
1 snatch (83%)

2 sets:
1 snatch (85%)

1 set:
1 snatch (87%))

Welcome to week 11 of our final weightlifting cycle for the year. This is our final week before we re-test our 1-rep max clean and snatch! This week, we lower the weights on the bar for the clean and snatch to focus on hitting moderately heavy weights with great speed and form. We also give the body a tiny bit of a break, allowing the nervous system to recover fully leading into next week!

The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 3-rep max!

Snatch Pull (5 x 2)

In Accessory – I, use 115% of your 1-rep max. We’ve been doing a ton of clean and snatch accessory work. That is by design! We want you used to these heavier loads so that when it’s time to hit a new PR, you have felt the weight before. Focus on maintaining mechanics as best as you possibly can. Focus on ensuring your chest doesn’t rise before your hips.