Let's set some PRs girls and boys.

[spoiler title="Weekly Warmup"] 2mins @ 70%, run/skip/row/airdyne

Then 2-3 rounds of: 5-10 Pull-ups 10-15 Shoulder pass throughs 8 lunges per side [/spoiler]

[spoiler title="Group Metcons"] Monday TESTING - Total Reps in 7 minutes: On a 7min clock, complete 150 double unders, then use the remaining time to complete as many rounds as possible of: 7 wall balls and 5 burpees

Tuesday 5 rounds: 30sec Battling ropes 30sec Squat jumps with max vertical height 30sec knees to elbow 90sec rest

Wednesday TESTING - Row Repeats - 500 m row, rest 90 sec, 500 m row - athlete MUST remain on rower for 90 sec rest period with oar/handle placed in rack and feet strapped in foot buckles

Thursday 2 rounds: 60sec Airdyne - sprint full out 120sec rest 60sec Row - sprint full out 120sec rest 60sec max pull-ups 120sec rest

Friday 3 rounds for time, 13min cut-off. 40 Russian KB Swings 10 man makers

Saturday 7min AMRAP: 5 push-ups 10 box jumps [/spoiler]

[spoiler title="Foundation"] Workout 1 A. Back Squat 3x5, rest 2mins B. 1 1/4 Back Squat with 4 sec pause at the 1/4 position 3x3, rest 90sec C. Group Metcon

Workout 2 A. Shoulder Press 3x5, rest 2mins B1. seated DB shoulder press 3x10 B2. Chins 3xmax C. Group Metcon

Workout 3 A1. Deadlift 3x5, add 5-10lb more than last time, rest 20sec A2. Seated DB external rotations 3x8-12, rest 60-90sec B. Group Metcon

Workout 4 A1. Pendlay Row, 3x10, rest 45sec A2. Band Pull Aparts 3x20-25, rest 45sec A3. FFESS 3x8, rest 45sec B. Group Metcon [/spoiler]

[spoiler title="Training"] Workout 1 A. Back Squat 1RM B. Shoulder Press 1RM C. Chin-up 1RM

Workout 2 A1. FFESS 4x6, rest 60sec A2. RDL 4x8, rest 60sec B. Metcon

Workout 3 A1. Press 3x3 @85%, rest 90sec A2. Chins 3xmax, rest 90sec B. Group Metcon

Workout 4 A. Hang Snatch 1RM B. Hang Snatch 5x2 @ 80% C. Group Metcon

Workout 5 A1. front squat 3x3 @ 85%, rest 60sec A2. ring rows 3xmax with 3sec pause at top. Rest 90sec B. Group Metcon [/spoiler]

[spoiler title="Competition"] Workout 1 A. Snatch. Work up to heavy single for the day allowing only 2 misses along the way, then 3x2 @ 90% of that. rest as needed. B. Back Squat 3x3 @ 80%, rest 2mins C. 3 sets: 8 GHD sit-ups, 12 low box step-ups, 15-20 band pull aparts. rest as needed.

Workout 2 A. Bench 5x3 @ 90-95%, rest 2-3mins B. Group Metcon

Workout 3 A. Muscle-up, 1 rep ever 30sec for 5mins. B1. 3x100 double unders, rest 30sec B2. 3xmax strict dips, rest 30sec C. Group Metcon

Workout 4 A. Power clean @ 75%, 6x2. Rest as needed B. Back squat, 1 @ 80%, 1@85%, 1@90%, rest 2mins C1. RDL 5x10, rest 30-45sec C2. Chin-ups 5xmax, rest 30-45sec

Workout 5 A. Push press 6x1-2 @ 90%, rest 60sec B. Standing DB Press 2x8, rest 90sec C. Group Metcon [/spoiler]

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