Warm Up
2 rounds
2 min cardio
12 cossack squats
6 band pass thorughs + 12 band pull aparts
12 wall squats

Strenght
Snatch Grip Push Press BN + Overhead Squat 5x3+3 reps, building in weights
rest 1.5-2 min bwn sets

Metcon
15 min amrap
12 kb swings
40 sec cardio machine
12 goblet squats
40 sec cardio machine
12 single arm push press (6 per side)
40 sec cardio machine
target 3+ rounds

EMOM 16

1 Minute : 50 Single Unders
2 Minute : 15/11 Calories Bike Erg
3 Minute : Wallsit
4 Minute : Rest

E4MOM 5

5 Reps Back Squat
3 High Box Jumps

For time
1000m BikeErg
800m Run
1000m BikeErg

For time
400m Run
2000m BikeErg
400m Run

2 Rounds for time
400m Run
1000m BikeErg

– Go every 10:00 –

Clean and jerk

2 to 4 x 1 @ 80-85%1RM clean and jerk, go every 1:30-2:00

Clean and jerk

A1. Tempo clean + Split jerk – 4 x 2+2 @ 75-80%1RM clean and jerk, go every 2:00

Notes
– Tempo: 3 sec from floor to mid-thigh
– Drop the bar after each tempo clean, reset and go
– Build up within the percentage range on each set if you can

In a 15-minute window

BikeErg for distance*
* Every 3-minutes (0:00 / 3:00 / 6:00 / 9:00 / 12:00):
5 Hang power snatches @ 61/43 kg
10 Bar-facing burpees

– Rest 5:00 before part B –

In a 15-minute window

BikeErg for distance*
* Every 3-minutes (0:00 / 3:00 / 6:00 / 9:00 / 12:00):
5 Overhead squats @ 61/43 kg
10 Toes-to-bars

– Rest 5:00 before part C –

In a 15-minute window

BikeErg for distance**
* Every 3-minutes (0:00 / 3:00 / 6:00 / 9:00 / 12:00):
7 Thrusters @ 61/43 kg
2 Rope climbs

• You can replace this bike with a ski if you want ** You can replace this bike with a row if you want

?ace. The overall intent is to move fast in the “buy-ins,” then maintain a steady, hard pace on the bike (or other machine if you choose). Aim to stay close to your FTP20 pace from the bike profile (or pace you think you could keep for 20:00 max effort on the bike. With the intervals being 15-minute each, it’s likely you’ll need to back-off a little from this pace to stay consistent.
Adaptation. Improve your ability to change paces (from buy-in to bike), build your bike-specific endurance, and improve your body’s ability to transport and utilise oxygen efficiently.
Feel. The buy-ins should get your HR up, effort will increase as you get deeper into each interval (but aim to keep your pace). These should get hard on the final 5:00 (or so) of each interval.

Barbell → 52.5/35 kg or 43/30 kg, weight you can stay unbroken with.

Wu×2
Hand raises
I ×10 Y×10 T×10
Arm sircles ×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Bird dogs ×10
Hip circles
10
Knee circles
10
Ankle circles ×10
Straigt leg rises ×10/10
Hip circles on floor×10/10
Cat & cow ×10

A.1) Snatch
60%×2 70%×2 80%×2 85%×2(×2)

B.1) Clean & Jerk
60%×2+2 70%×2+2 80%×2+2 85%2+1×2

C.1) Snatch pull
3×2 @105%

D.1) Front squat
60%×2 70%×2 80%×2 85%×2(×2)

E.1) Press
3×3

Amrap 14 mins
200m run
Kb snatch 4-8-12… *
12 wall ball @9/6kg

*split evenly (4=2/2…) @24/16kg
Reps of Run and wb don’t change but KB snatches are increasing by 4 reps each round!

REST 3 mins

Amrap 14 mins
5 burpee pull up
[Goblet lunge L+R + squat ]x 5 set
Double under 20-30-40-50-60…etc
200m run

Increase Du by 10 reps each round!