Tuesday – Purpose / Achievement


– Strength: Today we are working up to a challenging triple for the touch n go deadlift. Use a clean grip/hook grip. The goal is to work up to 80-85% or a challenging set of 3.

– Metcon: As the name is implied this workout should be relatively short (11 mins or less). That means all work needs to be completed in as few of sets as possible.


2 Sets of:

20s Pigeon Pose each side

10 Lateral Squats w. Light KB in goblet Position


1) Clean Grip Deadlift: Work up to 80-85% for a touch n go set of 3. Rest 2:00.

2) 1-Arm KB Row, 3 x 8 ea. Rest 60s.

3) Metcon Warm-up: 3 Rounds of 5 Power Clean/10 Walking Lunges BW. Rest 90s. These are done at 90% effort. *Round two add light KBs / DBs and round 3 add the KBs / DBs you plan on using in the metcon.


“Short + Sweet”


10 Power Cleans (115, 75)

20 Double KB Walking OH Lunges (35, 25) (total)

Achievement: (135, 95 ) (53, 35)

11:00 Cap


3 Rounds of:

10 Rear Foot Elevated KB Split Squats (5 each)

15 Band Resisted Russian Swings

20 Hollow Rocks

*Rest as needed between sets.

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