For time :

Bike 3000/2800m
Run 1500m
Bike 3000/2800m

EMOM 12

1 min : 5 TnG power Clean 60/42,5kg (Teens 50/35kg)
2 min : 2-4 RMU (Unbroken)
3 min : 25 Du (Fast)

Warm Up 3 Rounds:

10 Pull Apart
7 Push Ups
5 False Grip Ring Pull Ups
500/450m Bike

complex:
5 x 1+1+1
1 high hang power clean + 1 hang clean + 1 low hang clean

accessory:
3 x 3 deficit clean segment pull
-> after each set w/ 2x kb
10s side to side bends
10s back & forth bends
10s circles

A) Core activation
For abs, back muscles and both sides:
• 10 small upper body lifts + 10 s hold
• 10 small leg lifts + 10 s hold
• 10 simultaneous small upper body and leg lifts + 10 s hold

B) Backbend exercises
• 5 x Cobra up and down (with muscles as much as possible)
• 8 x Dynamic back bend lifts
• Puppy pose, chest to the floor
• Puppy pose (with block under chin)
• 1 min Hip flexor/quad stretch heel near glute + 1 min Hip flexor stretching heel away from glute + gentle back bend for 3 breaths (both sides, worse first)
• 3 x Camel pose reach per side
• 2 x Bridge reach/turn per side
• 3 x Bridge with straight hands either pushing chest towards the wall (advanced) or legs on sofa (easy)

C) Post-stretching core strength
For abs, back muscles and both sides:
• 10 x Hollow rocks

8 Rounds For time:
Round 1: 2 Power Snatches @65% + 4 Back Squats @70%
Round 2: 2 Power Snatches @65% + 4 Back Squats @70%
Round 3: 2 Power Snatches @70% + 4 Back Squats @75%
Round 4: 2 Power Snatches @70% + 4 Back Squats @75%
Round 5: 2 Power Snatches @75% + 2 Back Squats @80%
Round 6: 2 Power Snatches @75% + 2 Back Squats @80%
Round 7: 1 Power Snatches @80% + 2 Back Squats @85%
Round 8: 1 Power Snatches @80% + 2 Back Squats @85%
Btw each round 400m Run.
Machine subs:
29/22cal Row / Ski
20/18cal Assault Bike
300m Skillmill Run

Ohs 5x4

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“Flight simulator”

For Time:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders

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WARM-UP:

5-10min Rope jump/Double unders practice

Then,

2 rounds

30-60sec per side Calf stretch
10 Kneeling Chest stretch

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400m Run
800m Run
1600m Run
800m Run
400m Run

Btw each run, complete 25 reps of:
- Push-ups
- Bicycle Crunches (1=1)
- Medball Thrusters 9/6kg
- Back Extensions
- Heel Touches (1=1)

Go by the feeling and build that base!

AMRAP 11

200 DU buy in

Remainder of time
AMRAP

10 RKBS 32/24 kg
5 Bench Press 52/35kg