Weighted dip 5x2
No rigs

100 Hollow Rocks

• As few sets as possible

Mark the number of sets

Warm Up
2-3 Sets
10 Slant Board Good Morning (per leg)
8 Eccentric Toes to Bar
16 Prone PVC Behind Neck Press
then 3 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3 reps
3 hip muscle snatch
3 overhead squat
3-position snatch (mid thigh, below knee and floor)

Weightlifting
Hip Muscle Snatch
3x3reps@35-50%

Snatch Grip Push Press behind neck
2x3reps @60-65%
2x2 reps@70-75%

High Hang Power Snatch
2x3reps @60-65%
3x2reps@70-75%

All % counted of 1rm snatch or power snatch.
rest 1.5-2 min bwn sets

Strenght
emom 10 of:
1 pause front squat @60-75%, building up. do 2-3 sets at same weight, last weights around 70-75% of1rm

Metcon prep
2-3 sets
:30 rowing or ski erg
:20 single unders
5 scap push ups + 5 hr push ups
rest 1 min bwn sets

Metcon
Go new set every 3 minutes for 3-4 times
max reps double unders in 1 minute (cap 100)
max reps push ups in 1 minute (cap 25)

Alternate A1/A2

A1. Front foot elevated front rack reverse lunge – 3 x 6-8/side @ RPE 8 (2 RIR), rest 0:30-1:00 before A2

A2. Hand over hand sled pull – 3 x 15m @ Heavy, rest 2:00 before A1

– Set up a 2″ mat or a 10kg/25lbs plate (safely) to create a small deficit to step back from for the lunges
– Aim to go a little heavier on each set (do 8 reps on the 1st set then aim for 8 on the 2nd and 3rd but prioritise an increase in weight as long as you can still do at least 6 reps/side)
– In each set, do all the repetitions on one side (start with your “weaker” side), then rack the bar before doing all the repetitions on the opposite side.
– Go heavier than last week

..
– If you don’t have space/sled to set this up, then single arm DB row (sets of 8-12/side) instead.
– This is an upper body movement, feet should stay still and you must alternate which arm you pull with on each “rep”. Only go as heavy as where you can still do this.
– You can do the distance unbroken OR break it to 2 reps (there + back).

-start with empty barbell, build by feel
-1-2min rest

Deadlift

3 x 8-10 @ 64+%, rest 3:00 b/t sets

2-3rounds:

20 banded pull apart
8+8 dead bug

3x15 Back Extensions

Clean Pull 2x2 @ 120% of Max Clean