Deadlift

6 x 3 @ 74-84%, Go every 2:00-3:00

5 intervals

A1. AMRAP 5
30 Wall balls @ 9/6kg
20 Burpee pull-ups
10 Dual KB Clean and jerks @ 2 x 24/16kg
Row for calories in the remaining time

A2. AMRAP 5
30 Box jump overs, 24/20″
20 Chest-to-bar pull-ups
10 Dual KB Clean and jerks @ 2 x 24/16kg
Row for calories in the remaining time

A3. AMRAP 5
30 Wall balls @ 9/6kg (20/14lbs)
20 Burpees over the rower
10 Dual KB Clean and jerks @ 2 x 24/16kg
Row for calories in the remaining time

– Rest 3:00 between intervals –

Flow. A1 – A2 – A3 – A2 – A1

3x5 Seal Row
- Go by feel
- Rest 1:30 btw sets

C.
Ten sets of:
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.

(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH
Primer:
5 x (Snatch pull + Low hang snatch + Snatch balance). Climbing weight.

Worksets:
Every minute on the minute for 12:00 minutes of:
1) 1 @ 60%
2) 1 @ 65%
3) 1 @ 70%

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CLEAN AND JERK
Primer:
5 x (Clean pull + Low hang clean + Jerk). Climbing weight.

Worksets:
Every minute on the minute for 12:00 minutes of: 2 x (1+1) Power clean & Power jerk @ 71%

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STRENGTH

Clean deadlift,
3 sets of 3 @ RPE 6
Rest 2:00 min between sets.

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(OPTIONAL) BONUS

Overhead squat,
4 x 3 @ RPE 6

Snatch grip bent over row,
3 x 8 @ RPE 6

Core:
3 Rounds of:
1:00 min plank
15+15 Sideplank hip touches
Rest 1:00 min between rounds.

Rest day - what did you do?

Warm Up
5 min cardio, add speed each min. Start very easily. Perform 3-5 burpees every min. (5x5 total)
then 2 x
10 romanian deadlifts + 10 deadlifts (second round 25/40kg)
5/5 lateral box step up + 5 box jump, step down
:40 plank hold / :20 side plank hold R/L on second round

Strenght
Deadlift 2x5+2x3 reps@55-60-70-75% of 1rm
perform 3-5 sharp box jump right after deadlift set
rest 2-2.5 min bwn sets

Metcon
4 sets
1 min cardio
10-15 wall ball shots
30-40m heavy farmers walk
alt time with partner full round

10-20min easy pace cooldown (nose breathing only)

• E3MOM 2+2 TURKISH GET UP

3 rounds
5-8 pull up: top to half way
10-15/ leg glute kicks

3 rounds
16 dB bent over top down row
20sec 90 degree bicep hold

3 rounds
2+2 negative rope pull up
30/30sec glute hold