AMRAP x 20 MINUTES
10 Toes to Bar
20 Up-Downs
30 Walking Lunges
40 Double Unders or Crossover Singles
50m/50m Single Arm KB Suitcase Carry
RPE 5-6 if recovery day, or push harder if one of your main workout days

*every time you break; 8 sumo deadlift high pulls
*load is -5kg from your previous ohs set (last week)
*same barbell on both movements, barbell from the ground

-2 hang snatch pull + hang squat snatch

*athlete’s choice on load
*focus on keeping arms relaxed on those pulls
*2min rest

Warm Up (15min)
2 rounds
2 min cardio
20 step back/forward lunges
20 glute bridges and 10/10 single leg glute bridges
20 alt leg v-ups
then some squat mobility and start workout sets

Strenght (25-30 min)
Back Squat 2x6 + 3x3reps, build to heavy 3 rep set
rest 2-3 min bwn sets
Farmers Hold Walk Lunges 3x12-16 reps, build in weights
rest 2 min bwn sets

Accessory Work
3 sets
40-50m heavy farmers walking
20-30 mountain climbers
alt time full round with partner

Deadlift

4 x 2 @ 84-88% (2 RIR), rest 3:00-4:00 b/t sets

Wu×3
Hand raises
I ×10 Y×10 T×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Hip circles
10
Knee circles
10
Cat/Cow
10
Bird dogs
10

A.1) Muscle snatch + ohs w/5.sececcentric(no contact) Building weight to a heavy set of 2+1reps ~12min

B.) Hang power snatch above knee w/3.sec pause
1.)Building weight
2.) 3×3 close to Last weeks top set

C.1) Back squat + box jump ×1
5×4+1 @75%

D.) 3×
Db Z-press ×14
Weighted plank ×40.sec

Work up to 5x3 reps using 80-110% of 1RM Jerk.

Bend at the knees only just as you would for the jerk with a smooth and controlled tempo, and stand again with the same controlled tempo. This is not a quick, springy movement like the actual dip and drive of a jerk, but a controlled strength movement.

http://www.catalystathletics.com/exercise/194/Jerk-Dip-Squat/

Deadlift ( TnG )

10-10-8-8-6-6

Go Every 3:00

Tempo Back Squat

3-3-3-3-3-3, every rep 1. sec on bottom.

Go Every 2:30