*split both side *rack/blocks
1+1@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x[1+1]@-10%
*target load of max ~85%, rest btw sets 3-4min

For time

1600/1200/800/400m Run
8 – 6 – 4 – 2 Rounds of:
5 Chest-to-bar pull-ups
10 Push-ups
15 Air squats

Time cap. 45:00

Pace. The aim is to get through the workout at a pace where you don’t have to stop anywhere (except perhaps on the push-ups). It’s ok to start easier on the 2nd and 3rd runs but aim to get back to speed after about 200m latest. Steady work through the triplet.
Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.
Adaptation. Improve your capacity around your lactate threshold (think: improve your long, sustained sports-specific performance) and running capacity in workouts specifically.

Bench Press

10 x 2 @ Every 2:00. Add weight after each good set.

30min run for meters Rpe 6-7

Part A).
Skill Primer
Tempo Muscle Clean & Double Pause Split Jerk
(5-8 sets x 2+2 / 0:05 tempo & 0:03 pause in dip & split)

Part B).
Clean & Split Jerk
(8 sets x 2+1 / Build up to a heavy 2RM)

2-3rounds:

30+30m s.a farmer carry
30+30m s.a OH carry
3+3 turkish get up

Headstance 2/2

EMOM 4: 5 headstance leg raises/ 20sec hold

Tabata 1
- hanging tuck raises
- Plank hold

Rest 2min

Tabata 2
- hang
- Burpee to target

-3 back squats
-1 box jump

*3min rest between rnds
*bs heavier than last week
*find your box jump max height
*score: bs weights+ comment BJ height

lternate B1 / B2

B1. Incline DB bench press – 4 x 8-12 @ RPE 8.5 (1-2 RIR), Rest 1:00 before B2
B2. Incline DB Row – 4 x 8-12 @ RPE 8.5 (1-2 RIR), Rest 2:00 before B1