4 intervals

A1. In a 7:00 window
9 – 7 – 5
Deadlifts @ 102.5/70kg
Bar-facing burpees
+
BikeErg @ 98-102%FTP20 for the remaining time

A2. In a 7:00 window
200m Run
40 Wall balls (unbroken) @ 9/6kg
+
BikeErg @ 98-102%FTP20 for the remaining time

– Rest* 4:00 between intervals –

• You can BikeErg @ 40-60%FTP20 to help with recovery between intervals

Intent. Go HARD on the triplet on each interval (the 1st part is always for time and needs to be a sprint), then get straight on the bike and hold on to a fairly challenging pace (NOT faster than the prescribed % of FTP20).
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

Weight options. You should be able to do all sets unbroken, choose the weights accordingly.

Deadlift. 92.5/65kg

Run -> Row 250m

EMOM 10 (0:40 work / 0:20 rest)

1) Handstand push ups*
2) Rope climbs

• Aim to fit in at least 2 sets of HSPU each minute. This means we want you to 1) move fast when doing HSPUs, 2) practice breaking them into sets with short recoveries. Choose the hardest variation you can get at least 8 reps/minute with (see movement options).

AMRAP 40

Row 500m/Bike 1000m
33 Thrusters 30/20kg
33 Burpee Over Bar
Row 500m/Bike 1000m
33 Back Squat 30/20kg
33 Jumping Lunges

Push jerk – rhythm drills

3+3+3+3 Push press + Push jerk @ 30-40% (alt every 3 for 12 reps total)
2+2+2+2 Push press + Push jerk @ 35-45% (alt every 2 for 8 reps total)
1+3+1+3 Push press + Push jerk @ 40-50% (1 PP / 3PJ / 1PP / 3PJ for 8 reps total)
1-2 x 8 Push jerk @ 45-55%

** All % based on 1RM clean and jerk*

– Rest as needed between sets –

Intent. Work on your timing and rhythm on the push jerk by alternating with push press. With both the push press and the push jerk in the same set, you’ll have to be present and stay focused. The difference in rhythm between the movements will challenge you to be more conscious of the dip under the bar on the receiving position of the jerk.
Aim to connect each rep together smoothly. Paying attention to how you bring the bar back down to connect the reps will improve your rhythm. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well

Back squat

4 x 6 @ 75-79% (2-3 RIR), rest 3:00 b/t sets

EMOM 12

1 Minute : 5 Push Press
2 Minute : 14 Jumps Over Barbell
3 Minute : 10 GTOH w/ Plate

B1. *3 sec pause at the bottom

2+3@barbell, 2+3@up to 80%, then DROP SETS 4-5x1x[2+3]@-10%, ohs-%, rest btw sets 2min

exercise to build strength, mobility, stability and confidence. A strength builder for the upper body and trunk in particular to help in the snatch, and a mobility and stability exercise to improve a lifter’s bottom position for the snatch.

With partner for time(IGYG):

-3min dead hang from the bar
-2min L-sit hold
-3min wall-sit hold
-3min plank hold
-2min hang from the rope

TC16

6x

-tall squat clean + hang squat clean
*90s rest
*build by feel

3 rounds for time:
24 Walking Lunge Steps @2x20/15kg
12 T2B
6 Power Cleans @60/42kg