Snatch (Pre-workout:
EMOM 10:
2 hang power or squat snatches)

Metcon (Time)

For time with a partner:

200 KB swings (24/32 kg)

– Resting partner holds a single KB in the front rack (16/24 kg).

Complete at least 10-reps with the KB.

Partners switch back and forth as often as they would like.

Athletes should shoot for big sets in the beginning and expect their grip to “go” as the workout goes on. Be prepared to change strategies and communicate as partners.


Shoulder Press (3 sets:
3 shoulder presses
– Building to your heaviest set of 3.)

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!

Metcon (Time)

For time:


Strict handstand push-ups

– After every round, perform a 100-ft sled pull.
In Accessory – I, use loading on the sled pull that forces you to grind to get the 100-ft done! You should be able to complete the round of 21 handstand push-ups in 4 sets or less. If this seems unrealistic, perform a rep scheme of 15-12-9.