For time

2000m BikeErg
800m Run
1000m BikeErg
400m Run

3 Rounds for time

1000m BikeErg
400m Run

– Go every 20:00 –

Power snatch + snatch + snatch balance + overhead squat

5 to 7 x 1+1+1+1 @ 65-75%, go every 2:00

– Start counting your working sets @ 65%1RM snatch and build up within the percentage range if you can
– Drop the bar between the power snatch and the full snatch

Partner Workout
Amrap 8mins / 2 mins rest x 3 sets
A,
4–8-12-16…
Cal row
Syncro USA swing @24/16kg

B,
4–8-12-16…
Cal row
Syncro Kb Snatch @24/16kg

C,
4–8-12-16…
Cal row
Syncro Kb burpee deadlift @24/16kg

4 sets:
10 Chin-ups + 15 Banded Bicep Curls
- Rest 1:30 btw sets

5 sets:
2 x (1 Power Snatch + 1 Hang Power Snatch) @70% 1RM Power Snatch
- Hang: top of the knee
- Focus on full extension and speed under the bar
- Rest 2min btw sets

Front squat

18-24 @ 78-88%, rest 3:00 between sets

– IF you did the session last week, add load as per instructions (see below)
– Otherwise, choose a starting weight within % range that you think you could do 6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 18-24 reps with target weight in as few sets as possible.

A,
Back Squat Progression (2nd Cycle -Week 2)
-add 2,5- 5kg to your training max

1x3 @70% of training max (1 RM 90%)
1x3 @80%
1x3+ AMRAP @90%

Rest 1-2 mins btw sets

B,
-75 Ring hamstring curls @orange/red
After every 10-15 reps complete:
-20 Banded Leg Extension @red/green/blue
-10+10 calf + tibia raises

C, AMRAP 10
Partner Workout (YGIG)
10-20-30…
Box Jump @50/60
DB Hang Squat Clean @2x12,5 / 2x17,5

kipping pull up

E2MOM, 5 rounds
3-10 kipping pull up/kipping c2b
6-10 burpee to target

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