Metcon (Time)

For time:

45.7-m DB walking lunges (15/22.5 kg)

50 alternating DB hang snatches

45.7-m DB walking lunges

50 single-arm DB hang power cleans

45.7-m DB walking lunges

50 lateral hops over DB

45.7-m DB walking lunges

50 single-arm DB deadlift

– Use a single DB for all weighted movements.


Unbroken lunges every round.

Hold the DBs in any way necessary during the lunges.

Sets of 10+ on the hang snatches, hang cleans, and deadlifts.

Okay if athletes go a little over the stimulus today.


Deadlift (3 sets:
1 deadlift
– Build to a 1-rep max!)

Welcome to the final week of this lifting cycle!

Today, build up with fast singles up to ~90% and then take 3 more heavy singles to build to a 1-rep max deadlift.

If you fail a rep, you may take another attempt at the same weight.

If you fail the same load twice, stop there for the day.

Rest 3:00 between sets.

Metcon (No Measure)

3 sets:

10 strict toes-to-bars

20 GHD hip extensions

– Rest as needed between sets.
In Accessory – I, focus more on quality than getting through the work quickly. If needed, you may break up each movement into 2 sets.