Warm-up:

3x
18/15 Calories row
20 Cossack lunges
10+10 1-Arm upright row
6+6 1-Arm overhead squats
10+10 1-Arm windmills

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Snatch

Every minute on the minute for 16:00 minutes of:
1) 3 @ 69%
2) 2 @ 72%
3) 1 @ 75%

Bench press

Set of 6 (4 reps in reserve)
2 x 3 (3 reps in reserve)
2 x 2 (2 reps in reserve)
1 x Max reps

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Rowing intervals:

2000m @ 5k pace
Rest 1:30
700m @ 5k pace right into
300m sprint
Rest 1:00
700m @ 5k pace right into
300m sprint
Rest :30s
250m @ 5k pace right into
250m sprint

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Bonus:
5 x 10 Strict ring dips with pause at top
5 x 10 Ring-row with pause at top

Core:
3x
10+10 Turkish get-up starts
20 Heels over object taps
30 Weight supported flutter kicks

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4x6@60-65% of 1RM, rest
as needed between.
Keep it light and snappy!

4x4 @RPE 4 to 4+ (1-4
reps in the tank)
Rest 2-3min between sets

10-8-6-4-2-1

A,
Daily max of the complex of :
Hang Squat Clean + Push Jerk + Split jerk
- find the max weight in 15 mins

B,
EMOM 16
1.min : amrap Curtis P @52/35kg
2.min : REST
3.min : amrap Bear complex @52/35kg
4.min : REST

• Goal is to maintain each round the same amount of reps!

Curtis P:
1 Power Clean + 1-1 Front rack reverse lunge + 1 push press

Bear complex
1 power clean
1 front squat
1 push press
1 back squat
1 behind neck push press

500m ski erg
3 rnds of
5 dbl db z-press
15 band pull apparts
7 bent over row

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Feet together shoulder press
5 x 5
3 RIR
rest as needed

A: Light walking / running: 10 x 1 min walk / 1 min run

B: Active mobility work for 20 min

Tomorrow, it is Go time. Go and get what's yours!

[Teams of 2]
AMRAP 30:
12 Toes to Bar
20 Double Dumbbell Reverse Lunges [22.5/15]

*Partners Switch After 500/400m Row

*Score = Rounds + Reps

20 min EMOM
1) 10 step back lunge
2) 3-5 bar MU
3) 8-12 kHSPU
- no extra weight
- bar MU, scale to banded lowbar
- HSPU from the box

Warm-up:

3x
15/12 Calories row
10 Hang muscle snatches
10 Overhead squats
10 Snatch grip press behind the neck
20 Starfish crunches
5 Box jumps

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Snatch & Clean and jerk

A) Snatch

2 x 3 @ 70-75%
2 x 2 @ 75-78%

3 x 1 @ 78-82%
*Rest 1-2 min between sets.

B) Clean and jerk

2 x 2 @ 70-75%
2 x 2 @ 75-78%

3 x 1 @ 78-82%
*Rest 1-2 min between sets.

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C) Back squats

Back squats
6 @ 68%
6 @ 70%
3x5 @ 73%

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D) Bonus:

5 x 12 Strict banded pull-ups

4 Sets of:
10 Snatch grip sotts press behind the neck
10 “Lu raises”
5 High box jumps
Rest 1-2 minutes between sets.

Core:
5 x 1:00 min Sandbag bearhug hold