Clean + power jerk + split jerk

4 x 1+1+2 @ 70-75%, go every 1:30

A:
Skill Primer
Power Position Power Clean, Thruster & BTN Split Jerk (5-8 sets x 2+2+2)

B:
Hang Clean, Low Hang Clean & Split Jerk
(8 sets x 1+1+1 / 60%-75%)

AMRAP 10

5 Dual DB Push Press
10 Wallball Shots
5 Burpees
15 Air Squats

AMRAP 40

24/18 (cal) BikeErg
18 Wall balls @ 9/6kg (20/14lbs), 10′ target
12 DB Hang clean and jerks @ 2 x 22.5/15kg (50/35lbs)
18/14 (cal) SkiErg
12 DB Box step overs, 20″ @ 2 x 22.5/15kg (50/35lbs)
6 Wall walks

– Rest 2:00 between rounds –

Overview. A broken up AMRAP with focus on repeatability. Aim is to keep the rounds within 30-seconds of each other. This means consistent pacing, and moving well will be keys to making the most out of this session.
Effort. Work at RPE 7.5–8/10. Push to keep moving continuously, but never go to a point of redlining. The aim is to finish the wall walks feeling like you could still keep moving. The 2:00 rest should allow you to recover enough to repeat your effort through the AMRAP.
Feel. High heart rate with a mix of lower and upper-body fatigue. The fatigue will accumulate across the sessions and you’ll have to focus to keep your pace.
Adaptation. Develops aerobic capacity and stamina. Trains the body to clear lactate while working and improves the ability to maintain steady pace and movement quality under fatigue.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your round times stay consistent, or did you drop off?
– Did the accumulating fatigue affect your movement quality?
– How well did you utilize the 2-minute rest to bring your heart rate and breathing down?
– Name two (2) things that went well and one (1) you’d refine next time.
Movement options.
BikeErg/SkiErg → Row or Run for same calories
Wall Balls → reduce weight to 6/4kg (14/10lbs)
DB Hang C&J / Step Overs → 17.5/12.5kg (40/25lbs) or 15/10kg (35/20lbs) DBs
Wall Walks → Reduce reps to 3-4 → Bear crawl (15m)

Warm-up

12 x 20sec on/ 10sec rest
- up&down
- shoulder taps (plank/wall)
- hollow rock

Shoulder mobility
10min with rubber band

Gymnastics for quality
30min

BEGINNER
Wall kickup + Wall walk

INTERMEDIATE
HSW progression

ADVANCE
HSW + free handstand push-ups

WOD
AMRAP 6min
YGIG

6 burpees
3m HSW

Scale as needed

3 sets:
15m Sandbag Carry L Shoulder 60/40kg
15m Sandbag Carry R Shoulder
- Rest as needed

EMOM 40 (8 rounds):
Min 1: 10 KBS (US) 24/16kg
Min 2: 10 WB 9/6kg
Min 3: 10 Burpees
Min 4: 10 Box Jumps 60/50cm
Min 5: Rest

3 Sets, go every 5:00-6:00
6 Back squat @ 74+% (3 RIR)
12 Stiff-legged deadlift @ RPE 7 (3 RIR)
24 Walking lunges*

• Load the lunges with a single DB, KB or SB on the shoulder (or behind the neck), choose a load that is challenging but where you can move continuously (stepping through) without rests.

– Perform all three (3) movements back-to-back with only a short rest.
– You can build up the squat weight across sets if they’re easier than 3 RIR (but fatigue accumulates here so you might not).

No contact muscle snatch + overhead squat

5 x 2+2 @ 50%+1RM snatch, EMOM

Three sets of eight reps.