Trap Bar deadlift 4x4

Alternate A1 / A2

A1. Bench press

3 x 4 @ 82.5-87.5% (1-2 RIR), rest 3:00 b/t sets

A2. Pendlay row

3 x 6-8 @ 2/1-2/1 RIR, rest 2:00 before B1

Clean and jerk

7 to 10 x 2 @ 74+%, go every 1:30-2:00

– Start counting your working sets @ 74%1RM clean and jerk and build up over the remaining sets if you can
– Drop the bar between each lift in the set

900m run = 6x pihalenkki
50 Curtis-P complexes (25/35 kg)
800/1,000-m row
– One partner works at a time on the run, complexes, and row.
– One person works to accumulate Curtis-P Complex at a time, switching every minute.
– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.

Scaled WOD
For time with a partner:
600-m run = 4x pihalenkki/600m row
30 Curtis-P complexes
600/800-m row
– One partner works at a time on the run, complexes, and row.
– One person works to accumulate Curtis-P Complex at a time, switching every minute.
– Both partners perform 2 burpees at the TOP of each minute during the Curtis-P complexes.

Strict chest-to-bar pull up

10 x 3-4, EMOM

– Do each repetition as explosively and high UP as you can (DON’T slam your chest to the bar, just pull to a higher contact point), then control the negative.
– Perform these as clusters = do each set as singles w/ short (2-5 sec) rest in-between.
– These sets are about learning to recruit your muscles more explosively = we want the reps to stay explosive (choose reps accordingly).

Bench Press
• 3 sets of 5 reps at 90% of 5RM

8sets:

4 x 3 hang power snatch @70-75%
4 x 2 hang power snatch @75-80%

BE FAST / hang above knee

find daily heavy 1rm

AMRAP 10
25 wallball
15 ttb
5 rope climb
.
.
SCALED AMRAP 10
18 wallball
9 ttb
3 rope climb

Target 3 rounds

4-5sets:

2min On / 1min Off
12/9cal ski
5 wall walk
* remaining time burpee box over

Target 30s + time to burpees / scale rep scheme if needed