Monday, July 12^th  

SKILL  

ON A 8:00 RUNNING CLOCK…  

KB Snatch Progression  

-SA KB Deadlift  

-SA KB Upright Row  

-KB Snatch Transition  

-KB Snatch into…  

ON A 8:00 RUNNING CLOCK…  

J-Technique Review Rope Climb  

-Clamp Seated on Box  

-Clamp and Stand from Box  

-Hanging Knee Pull  

-Jump, Clamp, Knee Pull, Stand  

(No Measure)  

WORKOUT  

AMRAP x 8 MINUTES  

15/12 Cal Bike  

2 Rope Climbs  

10 Alt. KB Snatch (53/35)|(35/26)*  

-Rest 1:00-  

AMRAP x 8 MINUTES  

15/12 Cal Bike  

2 Rope Climbs  

10 Alt. KB Snatch  

*KB Must come to a stop on the floor each rep. Option for DB Snatch if needed.  

**Pick up where you left off on the second AMRAP.  

(Score is Rounds + Reps)  

NCMETCON ATHLETE VIDEO https://vimeo.com/571747613/f606dc9505  

Tuesday, July 13^th  

STRENGTH  

Back Squat  

1×3 @ 70%*  

1×3 @ 80%  

1×3 @ 90%  

*Based off of 90% of Heavy 1-Rep  

Week 3 of 9  

(Score is Weight)  

WORKOUT  

FOR TIME  

5 ROUNDS  

8 Hang Squat Cleans (115/75)|(75/55)  

8 Burpees  

-Rest 2:00-  

1 ROUND  

16 Hang Squat Cleans  

16 Burpees  

(Score is Total Time Including Rest)  

NCMETCON ATHLETE VIDEO https://vimeo.com/571745615/9f9b783aa7

Wednesday, July 14^th  

WORKOUT  

5 SETS ON A 3:00 RUNNING CLOCK…  

200m Run  

12 Toes to Bar*  

Max Hand Release Push-Ups in Time Remaining…  

-Rest 1:00 b/t Sets-  

*Weight Vest Optional  

(Score is Reps)  

FINISHER  

3 SETS FOR QUALITY  

8/8 SA Bent Over Row*  

16 Alt. DB Slides  

*Supported on Bench or Ball  

-Rest as needed b/t Sets-  

(Score is Weight)  

NCMETCON ATHLETE VIDEO https://vimeo.com/571743702/2e8f59eba3

Thursday, July 15^th  

STRENGTH  

Deadlift  

1×3 @ 70%*  

1×3 @ 80%  

1×3 @ 90%  

*Based off of 90% of Heavy 1-Rep  

Week 3 of 9  

(Score is Weight)  

WORKOUT  

AMRAP x 17 MINUTES  

7/7 Back Rack Reverse Lunges (135/95)|(95/65)  

10 Box Jumps w/ Step-Down (30/24)  

20 Plate Ground to Overhead (45/35)|(35/25)  

:30 Plate Gun Hold  

(Score is Rounds + Reps)  

NCMETCON ATHLETE VIDEO https://vimeo.com/571741786/6f47a05027

Friday, July 16^th 

STRENGTH  

Strict Press  

1×3 @ 70%*  

1×3 @ 80%  

1×3 @ 90%  

*Based off of 90% of Heavy 1-Rep  

Week 3 of 9  

(Score is Weight)  

WORKOUT  

FOR TIME  

60 Double Unders  

15 Strict Press (95/65)|(65/45)  

90 Double Unders  

30 Push Press  

120 Double Unders  

45 Push Jerks  

(Score is Time) 

NCMETCON ATHLETE VIDEO https://vimeo.com/571739884/0f9f39fb97