Metcon (No Measure)


5 sets for quality:

5 snatch push presses

5 hang muscle snatches

– Rest :60 between sets.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 with a partner:

Partner 1: 250/300-m row

Partner 2: 12 hang power snatches (34/52 kg)

– Partners rotate after the row and snatches are completed.

– Partners perform 5 synchronized bar-facing burpees before rotating.

3-4+ rounds.

Partner workout.

Finish the row in about 1:00. No more than 1:15.

Spend no more than 2 sets on the hang power snatches.


Clean (2 sets:
2 cleans (80%)

2 sets:
1 clean (83%)

2 sets:
1 clean (85%)

1 set:
1 clean (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!

Clean 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.