Clean and jerk 7 to 10 x 1 @ 65-75%, go EMOM

– These are deload sets. Stick to the percentage range and focus on hitting excellent repetitions

In teams of 3
AMRAP 20 x 3:
- Cal Row / Ski / AB

• So its 20min AMRAP on each machine, one at a time, with no rest btw amraps. Team can use only 1 machine and can switch athlete whenever they want. score total calories.

Rope climb tech

DU tech (10-15min)

EMOM 10 (0:40/0:20)

1) Handstand walk for distance
2) Double-unders

– Rest 5:00 –

EMOM 10 (0:40/0:20)
1) Ring muscle-ups
2) Single-leg squats, alt

– Rest 5:00 –

EMOM 10 (0:40/0:20)
1) Handstand push-ups*
2) DB Snatches, alt**

• Parallette (choose deficit), deficit (choose deficit), wall-facing, strict or kipping ** Choose a heavy weight you can still cycle for 8+ reps each minute (e.g. 35/25kg)

Movement options.
Handstand walk → Seal walk
Double-unders → Speed rope skips
Ring muscle-up → Bar muscle-ups → Seated ring muscle ups
Single leg squats → Pistols to a band → Box step up (only the working leg on the box), choose a height based on ability
HSPU → Standing HSPU variation of choice

A)
Daily max of 5RM Hang Power Clean
- work on speed and positions

B)
EMOM 16 mins
Min 1: Curtis P x 4
Min 2: rest
Min 3: one round of DT @60/43kg
Min 4: rest

One "Curtis P" complex consists of one Power Clean, one Lunge (each leg), and one Push Press.

Back squat – Build to 3RM

– Approach each warm-up lift like you would your 3RM attempts. Pay attention to your setup, trunk and bar path. Brace your core/midline (through the whole repetition), control the way down and explode your way up. Take each repetition as a single with a short pause at the top before the next repetition. If you will use a belt, start wearing it in the warm-up by the latest @ 80%1RM.
– Use the previous weeks heavy single as a gauge for where your 3RM will be

AMRAP 12:00
2 Rope Climbs
20 Barbell Rows @43/30kg
200 Meter Run/Row/Ski or 400m Bike

Rx+: Legless Rope Climbs, @52/35kg

Extra:
Half Kneeling Banded Pallof Press: 4 x 8 each. Rest 60s.

Run 800m
50cal Ergo 1
Run 400m
50cal Ergo 2
Run 400m
50cal Ergo 3
Run 400m
rest of time max reps Burpees

AMRAP 16

Run 400m
30 Box Step-Ups
20 Sit-Ups
10 Ring Rows
20 Push-Ups
30 Air Squats

18-16-14-12-10-8-6-4-2 reps for time:
- DB OH Walking Lunges 2x15/10kg
- Abmat Butterfly Sit-ups