4 x 8

30min. EMOM
1. 150m run
2. 10-20 KB swing

WARM-UP

3x
15/12 Calories bike erg
15 Banded pull aparts
10 Kettlebell swings
10 Goblet squats
10 Arnold press with kettlebell
:20s L-sit hold on parallettes"

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STRENGTH:

Front squat,
Build up to 3 rep max for the day in 15:00 minutes.
Then as many reps as possible in a single set with 90% of the heaviest set of three front squats.

Clean pull,
5 x 3 (hard)

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ACCESSORY

Weighted reverse lunges,
4 x 8/8 (hard)

Good morning,
4 x 10 (moderate)

Seated Z-press with kettlebells,
4 x 10/10 (moderate)

Pendlay rows,
4 x 8 (hard)

Sideplank hip touches,
4 x 15/15

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(OPTIONAL) CONDITIONING



As many reps as possible in 15:00 minutes of:

400m bike erg
10 Dumbbell snatches
10 Goblet squats
400m Bike erg
10 Shoulder to overhead with single dumbbell
6 Burpees to 40cm target

*Choose heavyish dumbbell
"

WARM-UP:


3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Overhead squats
5 Push-ups into downward dog
20 Shoulder taps
12 Alternating leg V-ups

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SNATCH



In 15:00 minutes, build up to max weight in a complex of Snatch pull + Snatch + 3 Overhead squats in 15:00 minutes.

Then 3 x (1+1+3) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.


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CLEAN AND JERK



In 15:00 minutes, build up to a max weight in a complex of:

(Clean + 3 Front squats + 2 Jerks + 2 Front squats + Jerk)

Then 3 x (1+3+1+2+1) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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ACCESSORY

Skull crusher,
4 x 10 (hard)

Barbell bicep curl,
4 x 12 (hard)

Romanian deadlift with dumbbells,
4 x 10 (hard)

Barbell forward raise,
4 x 6 (Hard)

Sideplank hip touches,
4 x 15/15


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(OPTIONAL) CONDITIONING



5 Rounds for time:
3 Wall walks
8 GHD Sit-ups
8 Box jumps 24/20”

✨️💙⭐️✨️💜💥✨️💛✨️

@ 00:00-05:00 bodyweight warm up:
10/10 Curtsy lunge
5 Inch worm
10/10 Alternate superman
5/5 Alternate V-up

@ 05:00-45:00 Alternate between A & B

A) For 5 min:
Machine

B) For 5 min:
40m DKB front rack carry
30m Unweighted walking lunge
20 DB snatch
10 Straight arm pull down

Low intensity, steady pace. Try to keep your HR @ zone 2 (~ 60-70% HR max).

2-4rounds:

8-12 ring row
20-60s plank hold

5 Rounds For Time :

10-8-6-4-2 Squat Clean 70/50kg
20/15 Calorie Row
10 Toes To Bar

• Barbell can be completed in singles or TnG. We want to choose strategy here that will allow us to push the other 2 movements as well.

• Aim for a moderate pace on the row. It is likely that athletes will need about 30s to pick up speed after the squat cleans.

• Let's see if can get the toes to bar completed unbroken each sets.

TC 20

Build in 15 Minutes Heavy Tng 3 Rep Squat Clean

3 Rounds :

1:00 Cross Overs
8 Box Step-ups
5 Front Squats
3 Shoulder Press
5 Kip Swing