4 Sets:

2-5 Strict Weighted Pull Ups

Rest 3 minutes between sets.

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5 rounds; EMOM style
60s Max Jump Rope (any variation or combination of movements that allows good consistency)
60s Max Box Step-ups
60s Cal Bike/Row/Ski
60s Max Up Downs
60s Rest
- Goal: Challenging but consistent 60s efforts at each station without stopping.

Extra:
3 rounds
Banded lat pull down x25
Banded push down x25
rest 60s

Technique (10 mins )
double under practice
rowing efficiency

Make notes of useful cues, tips, achievements!

3 Sets of 5 @ 85 - 90%

• Perform Reps in sigles but let's control the barbell back down to the ground each rep instead of dropping from the top. From there, we can do do a full reset before the next pull.
• There should be a hard extension to finish the moment. Elbows may bend slightly but athletes should not intentionally bend the elbows and pull on the bar.

4 Sets:

2-5 Strict Deficit HSPU

Rest 3 minutes Between Sets.

-Athletes choice on reps & Deficit
-Stack plates to create deficit. Complete the same deficit across all sets.
- Markdown Deficit CM & Reps.

A,
Big Clean Complex
5 sets of :

High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

Each set consists of 12 reps, without dropping the bar.
Rest as needed between sets
- increase weight after each set.
- All cleans must be full/squat cleans (power cleans are not allowed).
- Score is the maximum load successfully lifted during one set from the 5 total sets.

B,
Double Tabata (16x20”ON/10”OFF)
Total 8 mins

Deadlift
Lateral burpee over the bar
Front squat
Push jerk
Weight @43/30kg

10 RFT:

10 Toes to Bar
10 Burpees
100m Run

( 15 - 20 )

10 Min of Pulling Skill Practice

Options:

*RMU
*Strict RMU
*BMU
*Rope Climbs
*Butterfly

3-5 Rounds:

3 Strict Chin-Ups
6 Push Ups
9 Air Squats
12 Sit-Ups