Metcon (Time)

2 rounds for time:

800-m run

50 jumping lunges

800-m runs in 4:30 or faster.

15-20 unbroken jumping lunges before resting.

Leg-heavy workout after a higher volume and intensity of upper-body work last week.

Metcon (No Measure)


3 sets:

20 weighted GHD hip extensions

10 banded side-steps (left)

10 banded side-steps (right)


Clean (3 sets:
2 cleans (83%)

2 sets:
2 cleans (85%)

4 sets:
1 clean (87%))

Welcome to week 7 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are starting to become really heavy. Now more than ever, you need to focus on mechanics to make these lifts happen. The goal for today is to focus on standing with your chest up. Don’t let your hips rise too soon off the floor.

Increase the loading on the barbell for both the shoulder presses and front squats this week. Last week, we build to a heavy 5 reps, and this week we’re building to a heavy 3 reps. Aim to build to round 90%+ of your 1-rep max!

Clean Pull (5 sets: 
3 clean pulls
– Perform all 5 sets at 105% of your 1-rep max.)

In Accessory – I, use 105% of your 1-rep max. You may notice 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. The big goal for today would be to ensure your chest doesn’t rise before your hips.