For time :

27-21-15-9

Calories Bike Erg
Deadlift 60/40kg

TC 12

Kipping/ butterfly pull up / c2b

EMOM 5: x reps

4 rounds for quality
5 pull up/ c2b
10 alt. pistol squat
20 hollow rocks

In teams of 2 (You go, I go)

AMRAP 10 mins
800m run (relay 4x200m )
into AMRAP of:
30 USA swing@24/16 kg
30 kipping pull ups

-rest 2 mins-

AMRAP 10 mins
800m run (relay 4x200m)
into AMRAP of:
30 goblet squats
30 push ups

-rest 2 mins-

AMRAP 10 mins
800m run (relay 4x200m)
into AMRAP of:
30 goblet lunges
30 sit ups

Goal : 2+ rounds in each amrap !

Partner Workout:
4 Sets (1 set every 5min):
200m Skillmill Run (Together)
Partner 1: 8 Box Jump Overs 60/50cm
Partner 2: 12 Abmat Sit-ups
- Both working at the same time and complete each movement

5 sets,
Every 5min:
- Round of DB DT 2x15-20/10-15kg
- Remaining time Ski calories

DT:
12 Deadlifts
9 Cleans
6 STOH

5x10 / 3 min
60%

Wendlers 5, 3, 1 - Week 2

Shoulder Press
3, 3, 3+

5 sets,
Every 5min:
- Round of Cindy (every new set add +1rep to each movement)
- Remaining time AB calories

Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

FINISHER
2-3 SETS
10/10 DB Side Bends
20 Tuck-Ups
40 Alt. Single DB Hollow Body Flutter Kicks
-Rest As Needed b/t Sets-

• RPE 5

WARM-UP



3:00-5:00 min bike erg

Then 3 rounds of:
10 Lu raises
10/10 1-Legged deadlifts with barbell
5 Hang muscle snatches
5 Overhead squats
3 Slow snatches
:20s L-sit hang or hollow hold

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STRENGTH

Bamboo overhead squats,
3 x 8 (light/moderate)

Overhead squats,
6 @ 70%
6 @ 72%
6 @ 74%
6 @ 76%

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SNATCH


Build up to a heavy set of 2 Snatch pulls + Snatch + Snatch balance in 15:00 minutes.
2 sets with the same weight before adding more weight to the barbell.

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CLEAN AND JERK



Build up to a heavy set of 2 split jerks in 15:00 minutes.
2 sets with the same weight before adding more weight to the barbell.

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BONUS WORK


ACCESSORY


Behind the neck push press with snatch grip,
4 x 8 (hard)

Snatch grip romanian deadlifts,
4 x 6 (hard)

Strict pull-ups,
4 x Max reps

Seated high box jumps,
12-14 total reps.


OR


CONDITIONING

18-15-12 Reps for quality & minimum rest of:
Snatch grip behind the neck push press
Back rack weighted lunges
High box jumps

Use weight that is 60-65% of your 1 rep max snatch