Metcon (AMRAP – Rounds and Reps)

AMRAP 30 with Partner:

10 Wall Balls

6 Handstand Push Up

2 Squat Cleans (70/102kg)
– Partner workout based on hero workout ‘Holleyman’

– 20-30 rounds

– Clean loading should allow :20 or less. Quick singles are fine

– Maintain skill of HSPU as best as possible

– Scale load and movement as needed – partners don’t have to be performing the same

movement or load.


Snatch (2 sets:
2 snatches (83%)

2 sets:
snatches (85%)

2 sets:
1 snatch (87%)

2 sets:
1 snatch (90%))

Welcome to week 8 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 getting really heavy and close to our 1-rep max. As these weights become heavy, stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor.

The basic lifts are changing, and we are now performing both the overhead squat and deadlift. This week we will be establishing a 7-rep max!

Snatch Pull (5 x 2 )

In Accessory – I, use 110% 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 focus for today is to ensure your chest doesn’t rise before your hips.