E2MOM x 10

3 squat snatch

Tabata: 20s on/10s off x8

Crunches
Side crunches

Super set x3

8 DB bench press
8 Strict press
8 Biceps curls
8 Triceps extension

Rest 1,5min btw sets

• 6 snatch-grip deadlift, followed by 6 clean-grip DL
• Every 5:30

Clean 3rm

Clean and jerk

4-6 x 2 @ 70-75%, go every 1:15
4 x 2 @ 75-80%, go every 1:30

– Build within the percent range on each set
– Drop the bar between each rep, reset and go

For time

21 – 15 – 9
Deadlifts @ 102/70kg (225/155lbs)
Burpee pull ups

Time cap. 10:00

– Rest 10:00 –

AMRAP 7

10 Chest-to-bar pull-ups
10 Front squats @ 70/47.5kg (155/105lbs)
10 Bar-facing burpees

Before you start. Take a moment to estimate how fast you think you’ll go (part A) and how many rounds you think you’ll get (part B). This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview.
Part A – Rogue Invitational combo (little lighter here for a faster pace for Open prep. Will you go unbroken on the deadlifts (or would breaking to 2-3 sets work better for you)?
Part B – Triplet AMRAP with nowhere to hide. The sets are not too big but it sucks to keep moving. Use the transitions and burpees to pace.
Strategy.
Part A – The main decision to make here is how to (if at all) split the deadlifts. If breaking them up, aim to keep the rests short (adjust sets accordingly). For burpee pull-ups your main focus is to keep moving / keep your pace (easy to drop-off pace without noticing). In 21-15-9 workouts, that middle round is always the worst, push through it and you’re at home stretch.
Part B – While sets are not too big, they’ll start to add up in this AMRAP. Your anchor point is trying to keep the front squats unbroken. That might mean breaking the pull ups into two sets and taking a breath before picking the bar up. The burpees are an opportunity to control your pace. Make sure to keep moving though, it’s easy to relax too much.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).
Debrief.
– How did your plan for deadlifts play out? What was the hardest thing about the burpee pull-ups?
– How did the AMRAP play out? Did it go as you expected or did you run into any surprises?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Deadlifts → 93/65kg (205/145lbs), 83/61kg (185/135lbs), 70/47.5kg (155/105lbs), a weight you can do unbroken for the 1st round.
Burpee pull-ups → Reduce the height of the jump to pull-up the bar
Part B rep scheme → 8s, 7s or 6s across movements (if needed to keep moving through the AMRAP)
Front squats → 61/43 (135/95lbs), 52.5/35kg (115/75lbs) or 43/30kg (95/65lbs), this should be a weight you can keep moving with

HSW Speed

2 x EMOM 4-6

7.62m Handstand walk for time

– Rest 2:00 between EMOMs –

Intent. Focus on speed (move as fast as possible) on each walk.

Freestanding handstand hold

1:30-2:30 on your hands*

• Give yourself no more than 10 attempts to accumulate the time

Bench press 4 sets
8-6-4-2 reps