** For time**

1200/800/400/200m Run
16/12/8/4 Overhead squats @ 61/43kg (135/95lbs)
32-24-16-8 Chest-to-bar pull-ups

Time cap. 24:00

SESSION NOTES
Pace. The aim is to get through the workout at a pace where you don’t have to stop anywhere (except perhaps on the toes-to-bar). It’s ok to start easier on the 2nd and 3rd runs but aim to get back to speed after about 100-200m at the latest. Steady work through the triplet.

Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout

Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

Adaptation. Improve your capacity around your lactate threshold (think: improve your long, sustained sports-specific performance) and running capacity in workouts specifically.

Debrief.
– How was your pacing? Were you able to maintain your run pace?
– How was your pace through the triplet across the workout?
– What two (2) things can you be proud of in this session?

Movement options.
Run → BikeErg 3000/2000/1000/500m
Overhead squat → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)
Chest-to-bar pull-up → reduce reps (24-18-12-8 or 16-12-8-4) → Pull-ups → Jumping pull-ups → Ring rows

5 x 3

Reverse Lunges ( Barbell Back )

6 x 6, altenating legs

Go every 3:00

Tempaus

AMRAP 7 ( EasyWod )

10 Sit-Ups
10 Wallballs Shots
10 Jumping Lunges

1m30s x 6:
- 1 squat snatch (2s above knees)
- 1 hang squat snatch

Strict press 3x5

*slow down for 5sec, explosively up - each reps

2-3×3@70%, rest 2min

2 x 10

EVENTS

🟦🟦🟦 EVENT 1. 🟦🟦🟦
TOTAL 9 minutes AMRAP (rotate through each station)
Each Station is a 3 mins AMRAP!
🔸Station 1: max rep 10m shuttle run (buy in: 24/18 cal row)
🔸Station 2: max rep dumbell “DT”* @2x22,5/15 , sc.:@2x15/10kg
🔸Station 3: max rep sandbag box get over @100cm , @45/30kg sc.: @30/20kg
*“DT”
12 Deadlift
9 Hang Power Clean
6 Push jerk

🟦🟦🟦 EVENT 2. 🟦🟦🟦
3 rounds for time ( 1 round each person)
3 wall walk
12 USA swing @24/16 sc.: 16/12kg
15 barbell thruster @43/30kg @sc.: 35/25kg
Timecap : 7 mins

🟦🟦🟦 EVENT 3. 🟦🟦🟦
In 8 mins
400 m team run with WallBall (2 wallballs/team)
Then
Remaining time max rep wall ball! @9/6kg, sc.: @6/4kg
1 person is doing wall balls, other 2 members are holding forearm front plank! Switch as desired!

🟦🟦🟦 ( FINAL) EVENT 4. 🟦🟦🟦
For time of:
20 Synchro DB snatch @22,5/15kg sc.: 15/10kg
15 Synchro T2b / sc.: leg raises
10 Synchro Burpee box jump@50cm
15 Synchro T2b / sc.: leg raises
20 Synchro DB snatch
Timecap: 7 mins