3 Sets, go every 5:00-6:00

6 Back squat @ 74+% (2-3 RIR)
12 Stiff-legged deadlift @ RPE 7-8 (2-3 RIR)
24 Walking lunges

Load the lunges with a single DB, KB or SB on the shoulder (or behind the neck), choose a load that is challenging but where you can move continuously (stepping through) without rests.

– Perform all three (3) movements back-to-back with only a short rest.
– You can build up the squat weight across sets if they’re easier than 3 RIR (but fatigue accumulates here so you might not).
– Aim to go heavier than 2 weeks ago

2 Rounds
10 Pike T-extensions
5 Scapular pull-ups
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
+
Build to workout weight for PC+J
* Practice few shorts sets of burpee box jump overs, wall balls and chest-to-bars between weights
+
@ workout weight
200m Row
3 PC + J
5 Burpee box jump overs
200m Row
8 Wall balls
4 Chest-to-bar pull-ups

Clean

A) In 4-6 Sets Build Max E3MOM:

• 3 Hang PC

B) Hang Squat Clean E2MOM Untill:

• Days Technical Max 1RM

C) Clean Pull

• 5x1 @100-110% *rest 3min between

Metcon

KB DT

5 Rounds For Time:

• 12 KB DL
• 9 KB Hang PC
• 6 KB STOH

2x16kg

Accessory

A) 3x Superset:

• 10/10 1-arm DB Bench Press (alternating arms)
• 10-15 Banded Face Pull *rest 2-3’min between rounds

B) 3x Superset:

• 10/10 KB Gorilla Row
• 15-20 Parallette Push Up *rest 2-3min between rounds

Alternate A1/A2

A1. 3 Sets, rest 2:00 before A2
6 Strict dip @ RPE 8
12 Strict press @ 68+% (RPE 8-9)
18+ Push-ups

A2. 3 Sets, rest 2:00 before A1
6 Pendlay row @ RPE 8
12 Strict pull-ups @ RPE 8
18+ Ring rows

500 m ski erg
30 kb swings
20 m sled push
10 burpee broad jumps
500 m rower

4 rounds

4 x 1+1

Muscle snatch 10x3

3-4 sets:
10 Standing Rotational MedBall Throws w/ Partner
5 KB Windmills L+R
1min Forearm Plank Hold

6 min E2MOM:
• 3-Position Snatch (upper thigh, below knee, floor)
Every 2 min for 6 min, perform one 3-position snatch (power or squat). Recommended weight: 50%, 60%, 70% of 1RM snatch.

3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 75/35#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 95/55#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 115/75#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 135/95#
In 3 minutes, perform 20 box jump overs and then as many power snatches as possible. In 1 minute, take note of score, increase the weight on the barbell, and rest in any remaining time. Then, perform the next 3 min AMRAP. Score is total number of snatches completed. Goal: 80 (25/22/18/15).