For time:
-25 hspu
-25 cal row
-25 ohs
-25 cal row
Time cap: 7min
Barbell: 50kg/70kg

Front squat

3-5 x 2 @ 76-86% (2-3 RIR), Rest 2:00-2:30 between sets

Clean and jerk

8-10 x 2 @ 70-80%, go every 1:30

– Build within the percentage range if moving well
– The intent today is to focus on lifting technically well (vs pushing the weights)

(7.62m) Handstand walks

AMRAP 2

Power snatches

AMRAP 2 @ 65%1RM snatch

Warm up:
2 Rounds
10 Squats with feet together
High knees (up and down length of gym)
10 PVC pass-throughs
Butt kick (up and down length of gym)

Squat Snatch Progression
5 Overhead squats
5 "Drops"
5 Snatch balance
3 High hang squat snatch
3 Hang squat snatch from mid-thigh
3 Squat snatch
*Perform with a PVC pipe

2 Sets
3 Position snatch
*Empty barbell

Build-up
3 Rounds
0:20 Row or bike
3 Squat snatch, increasing load

For time
45+
600m Row
6 Toes to bar
15 Devil press (1x17,5 kg)
30 Goblet squat (17,5 kg)
15 Devil Press (1x17,5 kg)
6 Toes to bar
600m Row

TC 11min

-bar muscle up progressions
-jump rope skills double unders, cross overs, triple unders

20 rounds for time, on each round complete:

• 5 pull ups
• 10 push ups
• 15 air squats

For time

800m Run
+
10 rounds of:
3 Wall walks
6 Power snatches @ 43/30kg (95/65lbs)
9 Chest-to-bar pull-ups
12 Wall balls @ 9/6kg (20/14lbs), 10′
+
800m Run

Time cap. 40:00

SESSION NOTES
Overview. 1600m of running, 30 wall walks, 60 power snatches, 90 chest-to-bars and 120 wall balls. This is a fair bit of volume, “hidden” across multiple rounds. No single set is so hard but the work will add up over the rounds.

Strategy. Begin with a “comfortably hard” pace on the 1st 800m run. Your aim is to be able to get right into your first set of wall walks from the run.

The aim through the middle part is simply to keep moving. Big exhales during the transitions to recover (once your breathing starts to get heavy). Steady pace on the wall walks, sets or drop-and-go on the snatches, 1-3 sets (short breaks) on the chest-to-bars and wall balls unbroken.

All three movements will fatigue the shoulders so expect that fatigue to build up. Once you finish the middle part, get going with the run straight away (even slow running is faster than walking). Start to push the pace after the 1st 100-150m and hold onto your pace to the end.

Instructions. Set up equipment 2-3m apart for easy transitions.

Debrief.
– How was your pacing overall?
– Did you pick the right pace on the run? Could you finish with a faster 800 than you started?
– Could you effectively use the transitions as your rest and maintain your pace through all 10 rounds?
– What could you have done differently in your approach to the workout to improve upon the overall outcome?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Alternative rep scheme → 3/6/9 for the triplet
Run → Row 1000m or BikeErg 2000m
Wall walks → Strict handstand push-up → Kipping HSPU → Standing HSPU variation of choice
Power snatches → 35/25kg (75/55lbs), 30/20kg (65/45lbs), a weight you can keep moving with
Chest-to-bar pull-up → Regular pull-ups → jumping pull-ups → Ring rows
Wall balls → Lighter ball