Bench Press

E2MOM Till Days Heavy

• 1 Bench Press

• 3x3 @80-85% From Days 1RM
  *rest 2min between sets

Push & Pull

4x Superset:

• 1 Set of Strict Ring Dip
• 1 Set of Weighted Chin Up (5kg Plate)

*rest 3min between sets
*RIR 1-2 both movements

Metcon

3 Sets Each For Time:

• 450m Row
• 15 Sumo DL High Pull
• 20 C2B
• 450m Ski
• 15 Push Press
• 20m HSW

*Rest 4min Between Sets
*Bar @40kg

Optional Accessories

3-4 Rounds For Quality:

• 10-15 Banded Face Pull
• 10-15 Lu Raise (2x Plate)
• 10-15 Legs Raised Ring Row

4 machines
10-20-30-40-50-40-30-20-10 cal

Farmers carry 4x25m

AMRAP 7

14 KBS 24/16kg
25 Sit-Ups

Hatch week 2 day 1: front squat

18 min EMOM
7 Snatch Muscles
7 Shoulder Press
5 T2B/ Kipping Pull Ups

10 min AMRAP

2 DB Cleans
2 Burpee BJO
4 DB Cleans
4 Burpee BJO
…….

Power snatch (TnG)

5 x 5 @ 85-93% of 5RM from 2-weeks ago, go every 2:00

– Do your first set @ or around 85% of your 5RM from 2-weeks ago, then build up within the percentage range over the remaining sets
– Only increase in weight if you can keep the quality high (eg. no starfishing or getting sloppy)

Midline strength complex – 2 to 4 rounds

0:10 Hollow hold
Full roll (to the left) to hollow hold
0:05 Hollow hold
10 V-up snaps
0:05 Hollow hold
Full roll (to the right) to hollow hold
0:10 Hollow hold

(No rest between each exercise)

– Rest 0:30-1:00 between rounds –

Chest-to-bar strength complex – 2 to 4 rounds of

1 Negative pull-up (8-second descend)
2 Russian leg lifts (or strict toes-to-bar)
3 Ice-cream makers (straight or tuck)
4 Strict pull-ups
0:05 Hold at the top of the last pull-up

(No rest b/t exercises)
– Rest 1:00-1:30 between rounds –

Options (Russian leg lifts). Substitute for strict toes-to-bars (trying to get your feet as high as you can and as close as you can to the bar).

Options (ice-cream makers). Bent leg ice-cream maker If still challenging then substitute all together for more strict pull-ups.