Front Squat & Deadlift Cycle Week 3

Monday

Metcon

Stronger
Front Squat 5-5-3-3-1
Straddle Press 8-8-8-8-8

Happier 12-15min
4 Strict Pull Ups
8 Alt Dumbbell Snatch 30/20kg
250/200m Ski

Aim
Strength & Sweat

Mobility
Quad Stretch
Straddle Stretch

Tuesday

Metcon

Stronger
Barbell Prone Row 8-8-5-5-3
Ring Dips 5-5-5-5-5

Happier 15 min
5 Box Jump Overs 24\20”
10 Cal Air Bike
5 Strict Leg Raises
10 Double Unders

Aim
Strength & Sweat

Mobility
Ring Pec Stretch
Ring Lat Stretch

Wednesday

Metcon
Oenophile
3 Strict Chest To Bar Pull Ups
6 Power Snatches 52/36kg
9 Lateral Burpees Over The Bar
12 Wall Balls 20/14lbs
5 Rounds, work for 3 min rest for 2 min

Aim
Mental Grit

Mobility
Samson Stretch
Pigeon Stretch

Thursday

Metcon
Stronger
Deadlift 5-5-3-3-1
Chin Ups 5-5-5-5-5

Happier 12-15min
250/200m Row
8 Alt Reverse Front Rack Lunges 22.5/15kg
2 Strict Hand Stand Push Ups

Aim
Strength & Sweat

Mobility
Hurdle Stretch
Seal Rock

Friday

Metcon
Stronger
Barbell Bench 5-5-3-3-1
Bulgarian Squat 8-8-8-8-8

Happier 12-15 min
10 Cal Bike
10 Sit Ups
5 Shuttle Runs

Aim
Strength & Sweat

Mobility
Ring Pec Stretch
Frog Stretch

Saturday

Metcon
Catechize
4 Strict Pull Ups
4 Burpee Power Cleans 52/36kg
4 Strict Leg/Knee Raises
400m Run

*After each round add 1 rep

Aim
Core Stability

Mobility
Figure 4 Stretch
Half Moon Stretch