Week 4/18: 5/3/1
10-8-6-4-2 reps:
• Shoulder Press
• Deadlifts
Recommended weight is 50-60-70-80-90% 1RM.
Rest 1-2 min between sets.

For time:
• 2000 m Row
10-9-8-7-6-5-4-3-2-1 reps:
• Deadlifts 225/155#
• Box Jumps 30/24”
Goal: 20 min.

Back Squat ( each rep 2 seconds pause on bottom )

5 sets of 4

Go Every 3:00

“Tabata Barbell”
• Tabata Deadlift 185/125#
• 1 min Rest
• Tabata Hang Power Clean 135/95#
• 1 min Rest
• Tabata Front Squat 85/55#
• 1 min Rest
• Tabata Push Press 65/45#
A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. All movements start from the floor. Goal: exceed 275 total reps. To achieve this, you must average 9 reps per 20 seconds.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

A: Broad jumps 8x3
B: Hang Power Clean 8x3
C: Deadlift 3x5
D: Bench Press 3x7@rpe 5-6
E: Seated rows 3set
F: Assisted chin ups 1xMax
G: Wide grip upright barbell rows 3set

15-30min easy pace bike cooldown PK 1-2

Warm-up

BikeErg warm-up
5:00 @ easy pace
+
3x
1:00 @ hard/harder/hardest pace
2:00 @ moderate pace
+
3:00 @ easy pace

Part A).
Skill Primer
Snatch High Pull, Power Position Power Snatch & OHS
(5-8 sets x 2+2+2)

Part B).
Pause Snatch & Snatch
(6-8 sets x 1+1 / 65%-85% / 0:02 pause below the knees)

8 min AMRAP
10 GHD situps
15 air squats
10 hollow body rock