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

For time

40/32 (cal) BikeErg
20 Clean and jerks @ 61/43kg
40/32 (cal) BikeErg
20 Ring muscle-ups
40/32 (cal) BikeErg
20 Snatches @ 61/43kg
40/32 (cal) BikeErg

• Both the CnJ and Snatch are anyhow (power, split, squat) you like.

Target time. < 20:00 CAP 25

Overview. Here we have elements from the “standard” from CF Games (except 20 reps vs 30) mashed together with some BikeErg to make this a bit more about aerobic conditioning and less about movement specific capacity. Getting your pacing right on the bike and finding a good rhythm on the other movements is key here.
Pacing. The first bike should be your 2nd fastest one (the last one should be the fastest as a final push to finish). You’re looking for a pace that allows you to walk to the barbell and get going after just a breath or two.

Given the barbell weight, you could do touch-and-go sets (e.g. 10-5-5, 5s etc), quick singles from the start or start with a touch-and-go set and then move to singles. If you have the conditioning and barbell capacity to do sets here (or keep the singles fast) you can make up a lot of time.
The middle two bikes you’ll want to get going straight away. If you need to recover your HR a bit after the CnJ or rMU, start a bit easier, then build to your pace once you feel that you’re a bit recovered. If you have good capacity on the bike, build to your target pace and hold on until easing off just a bit at the end to be ready for the next movement.
Be smart on the ring muscle-ups and don’t go too close to failure (as it’ll take you longer to recover). Once you get to snatches, your HR is likely high and you’re feeling it. Do your best to start chipping away at the reps. As per before, once you get to the final bike it’s go time! Suck it up and push hard to finish.

Ring muscle-up → Reduce reps (10 or 15) → → Bar muscle-ups → Banded bar muscle-ups → Pull-overs

5 rounds:
800 m run or bike 2000/1600 m
12 dual DB power cleans 15/10 kg
15 box jump step downs 24/20”