Tuesday – Purpose / Achievement


– Strength: Work up to a challenging set of Touch n Go Deadlifts for 5. This does not need to be a max.

– Metcon: Before careful with pacing with this one as it will be easy to go out too fast and incur long bouts of unplanned rest. Pacing should be around 80-85%. Choose a weight that you can do 5-7 reps at a time with.


1) Touch n Go Deadlift: 5 x 5, up to a heavy set. Rest 2:00

2) Metcon Prep:

2-3 Rounds of:

5 DB Power Cleans

5 DB Thrusters

Building to Metcon weight.

Rest 60s.



For time:

45 DB Power Cleans (35, 25)

45 DB Thrusters (35, 25)

Achievement: (50, 35)

7:00 Cap


1a) Frog Pump: 3 x 15-20. Rest 30s.

1b) KB Squat + Lowering: 3 x 8-10. Rest 30s.

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