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Tiger Blood

3-POS CLEAN + JERK OT2:00 x 6 Sets: 3-Position Clean + Split Jerk (Video)   Athlete’s choice on whether to compete the cleans as squat, or power. Video above demo’s as squat. Position 1 – High Hang (high thigh) Position 2 – Knee Level Position 3 – Ground Set #1 – 60% of 1RM CJ Set #2 – 65% of 1RM CJ

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Melinda MettenTiger Blood

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Smooth Criminal

DEADLIFT Build to a Heavy Set of 3 Reps Take 15:00 to build to a heavy, but not a max, set of three repetitions. Use this as a primer for the following conditioning workout. “SMOOTH CRIMINAL” AMRAP 15: 60 Double-Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)   OPEN/PERFORMANCE = as written FITNESS = 120 Singles, 14/10 WB, 165/115 DL *Choose

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Melinda MettenSmooth Criminal

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Back Squat Waves

BACK SQUAT WAVES Week #5 of our Squat Waves. Progressing into heavier lifting as we move into a 5/3/1 wave protocol. Following our back squats, a single set of 15 front squats. This is completed off a percentage of our back squats. Each set is to be completed “On the 3:00” Set #1 on the 0:00, Set #2 on the

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Melinda MettenBack Squat Waves

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Mixed Bag

OLMYPIC CYCLING Session 3 of Olympic Cycling, building upon our previous. We are adding 3% to each lift today in comparison to the last. On the :30s x 5 Rounds – 3 Power Snatches @ 67% of 1RM Snatch — Rest 1:00 — On the :30s x 5 Rounds – 3 Power Snatches @ 67% of 1RM Snatch — Rest 3:00 —

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Melinda MettenMixed Bag

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Shipmate

PUSH PRESS (7min) Build to a 1-Rep Heavy Followed by… EMOTM x 8min 4 Sets of 6 @ 65% All repetitions are to be taken from the rack. After building to a 1-Rep Heavy for the day, calculate 65% of that total for our following sets of 6 repetitions. OPEN – PERFORMANCE – FITNESS “SHIPMATE” AMRAP 20: 200 Meter Run

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Melinda MettenShipmate

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Gymnastic Pressing and Front Squats

GYMNASTIC PRESSING Week 4 of building our gymnastic pressing capacity. On the Minute x 12 (3 Rounds): Minute 1 – 40% of Max Set Minute 2 – 35% of Max Set Minute 3 – 35% of Max Set Minute 4 – Rest Repeat this cycle for a total of 3 rounds. Reposted from the start of the cycle, in the event that we

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Melinda MettenGymnastic Pressing and Front Squats

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Power Outage

“POWER OUTAGE” “Power Outage” Part #1 In a 5:00 Window… 100 Double-Under Buy-In, followed by AMRAP: 12 Power Cleans (115/80) 4 Burpee Box Jump Overs (24/20) Rest 5:00  “Power Outage” Part #2 In a 5:00 Window… 100 Double-Under Buy-In, followed by AMRAP: 8 Power Cleans (135/95) 4 Burpee Box Jump Overs (24/20) Rest 5:00  “Power Outage” Part #3 In a

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Melinda MettenPower Outage

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“Jerry”

“JERRY” For Time: 1 Mile Run (Murph Mile) 2,000 Meter Row 1 Mile Run (Murph Mile)  Open/Performance = as written Fitness = 800m Run, 1k Row, 800m Run   RAIN DELAY = Team of 2 2mile Bike 4k Row 2mile Bike Open/Performance = as written Fitness = 1mile Bike, 2k Row, 1mile Bike   Let’s get outside and run if

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Melinda Metten“Jerry”

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Back Squat Waves week #5

BACK SQUAT WAVES Week #5 of our Squat Waves. Progressing into heavier lifting as we move into a 5/3/1 wave protocol. Following our back squats, a single set of 15 front squats. This is completed off a percentage of our back squats. Each set is to be completed “On the 3:00” Wave #1 Set #1 – 5 Back Squats @ 73%

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Melinda MettenBack Squat Waves week #5

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Hurricane

Barbell Warmup (Video) – Empty Barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats POWER CLEAN TECHNIQUE 6 Sets of the Complex (Video): Clean Pull Hang Power Clean Power Clean  “HURRICANE” 3 Rounds: 800 Meter Run/Row 21 Power Cleans (155/105)  OPEN – as written PERFORMANCE – 135/95 FITNESS – 115/80 BODY ARMOR 1

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Melinda MettenHurricane

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