8.20.24

Strength
4 Rounds E2M
2 TnG Power Cleans

Metcon
21-15-9
Power Cleans @ 135/95
Box Jumps @ 24/20”

Accessory
Row 2k
Rest 4 minutes
Row 1k

8.19.24

Strength
7 Rounds E3M
Overhead Squats
2x3; 2x2; 3x1

Accessory
400m Barbell Walk
RX: 95/65
RX+: 135/95

8.17.24

Weightlifting
Test Week
Build to heavy snatch
Build to heavy clean & jerk

CrossFit
Metcon
5 Rounds E5M
100’ Sled Push
200m Run
20 Medball Cleans @ 20/14

8.16.24

Strength
10 Rounds E3M
12 Bent Row
12 Bench Press

Accessory
Conditioning
1-mile Run
RX+: 20/14lb vest

8.15.24

Metcon
4 Rounds E6M
30 GHD Sit-ups
20/15 Calorie SkiErg
10 DBall Cleans @ 100/60

Accessory
6x50’ Overhead Walks
RX: 135/95
RX+: 185/125