FUNCTIONAL FITNESS
Weighted Reverse Lunge (each leg)
8(L) 8(M) 8(MH) 8(H)
AMRAP 9:00
6 Burpee Box Jump Over 24/20
12 DB Snatch 50/35
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STRONGFIT
2 rounds: (very light)
10 Prone Incline Scarecrow Press
12 Lying Side Adduction
20 Band Pull Apart
Bench Press
8(L) 8(M) 8(MH) 8(H)
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
6 Dumbbell 1.5 Shoulder Press
12 Dumbbell Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Pullover
12 EZ Bar Curl
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
20 Rope Face Pull
20 Rope Triceps Pushdown
(alternate rounds with a partner)
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COMPETITOR
3 sets:
7 Strict Toes to Bar
5 DB Front Squat
3 Nordic Curl
Power Snatch (barbell cycling)
12-9-6 (unbroken)
For time:
400m Run
21 Back Squat 225/155
400m Run
15 Back Squat
400m Run
9 Back Squat
AMRAP 7:00
7 Burpee Box Jump Over 24/20
7 Double DB Snatch 2×50/35
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WEIGHTLIFTING
Snatch
70% 1×3
75% 2×2
80% 3×1
Snatch Pull (straight arm)
90% 2×3
100% 3×2
Back Squat
70% 1×2
75% 1×2
80% 3×2
Decline Sit-up
2 sets (pick reps)
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POWERBUILDING
TESTING NEXT WEEK
Cycle 2/Week 9
Pause Bench Press
95% 1×2
“Arriving at one goal is the starting point to another.”
~John Dewey
