TEAM OF TWO

FOR TIME

2 ROUND OF

400 MT SYNCRO RUN

80 2X DB SQUAT CLEAN & JERK 15/10

A: E2M fot 12min
Snatch x3

B: 6 rounds
30 sec amrap deadlift 100/70
30 sec rest
30 sec amrap burpees
30 sec rest

5ROUNDS:

30 ON / 30 OFF

Hang Power Clean & Jerk

Bar faced burbee

KB Swing

3 MIN REST

5ROUNDS:

30 ON / 30 OFF

Hang Power Snatch

OHS

Box step over

Warm up of the week 9/30-10-4
100m run
10 knuckle draggers
10 squat jumps
10 pik-n-grass
10 walkouts
10 heels to rear-2 count
10 mountain climbers-2 count
10 hollow rocks
10 active spiderman
:30 samson per
1:00 min front rack stretch

Workout(13)
50 db ground to oh 35/20-challenge-50/35
40 db sit up 35/20-challenge-50/35
30 lateral burpee over dumbell
20 wallballs 16/12-challenge-20/14
10 ring row/strict pull ups-challenge-bmu

Opt(12)
otm 3-12 tng snatch at 75/55
work up to heavy Olympic lift of choice-form!
1600m walk/run
bench-work up to heavy 5 in the following rep scheme: 1-2-3-4-5

Finisher
15 side plank pt per side
1:00 min samson stretch

EMOM 12'
1- 5 Power Clean +5 Burpee over the bar
2- 7 T2B + 15 DU
3- 7 HR Pushup + 10 Sit up

For time:
20-15-10-5
Push Press @60/42.5kg
Burpee Pull-ups
Scaling : target burpee

Timecap: 14 mins
Barbell load should allow sets of 7-10 reps unbroken

Strict Press: 3x10 reps
Start at 60% of 1RM and try to increase each set

• 2-3 mins btw sets

MOBILITY (upper body) 10min

20 min HSPU Practice

EVERY 90S FOR 5 ROUNDS:
4-7 HSPU/ Pike Push up

HOLDS:
EMOM 12:
20-25s Handstand hold
15-20s Top position Ring Hold
30-40s Rower Plank hold
15-20s L- hang

Every 2 min for 18 min:
1 – Back Squat x 8 reps @ 3030
2 – Hanging Med Ball Hamstring Curls x 15 reps @ 2111
3 – Band Pull-Aparts x 25-30 reps @ 10X1

B: 5 rounds
30sec row for cal
30sec amrap DB thrusters
2min rest

AMRAP 15'
8 Handstand Push-Ups
8 Box Jumps @70/60cm
1 Rope Climb