Monday – Purpose / Achievement


– Strength: Work up to a challenging set of 5, but with perfect form in the Goodmorning. This is not a movement we do regularly with a BB so be conservative with weight choices.

– Metcon: We are looking for AMRAP 1/AMRAP 2 to be close in score. Loading should be slightly heavier today. Record total squat cleans completed today for your score.


1) Goodmorning: 5 x 5, adding weight if form permits. Rest 90s.

2) Squat Clean: Work up to desired weight to use used in metcon performing sets of 1-2 reps per set. Rest 60s.



In a 5:00 Window:

Row 750 Meters

Remaining time:

Squat Cleans (135, 95)

Rest 5:00 + Repeat

Achievement: (155, 105)

*Score = total squat cleans completed


4 Rounds of:

15 Banded Pull-throughs

15 Straight Leg Sit-ups

Rest as needed.

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