Metcon (5 Rounds for weight)

For load:

12 squat cleans

1 legless rope climb

10 squat cleans

1 legless rope climb

8 squat cleans

1 legless rope climb

6 squat cleans

1 legless rope climb

4 squat cleans

– Increase loading across each set of squat cleans.

Athletes should finish in the 10:00-15:00 range but focus more on load than time.

Record the loads used for each set.

Increase the loading across clean sets.

As long as athletes can repeat quick singles, they can use heavier weights on the cleans.

1:00-2:00 to finish each set of cleans.

Dead Hang (Time)


For time:

Max hang from pull-up bar


Overhead Squat (3 x 3
– Building to your heaviest set of 3)

If you can, prioritise this movement and do it before class, rather than after.

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!

L-Sit (2 Sets Max L-Sit Hold)

In Accessory – I, perform an L-sit for as long as possible. Rest as needed between the two sets. If you can’t perform a full L-sit for more than :20, perform a single leg tuck or a full tuck.