AMRAP30

15cal Bike
10 Burpees
15cal Bike
10+10 Lunges
15cal Bike
10 Rocking plank
15cal Bike
20 Air squat

Superset:

DB triceps extensions
Bench dip

E20sOM x10

Pull up/Weighted pull up

10 min EMOM:
• 1 Push Press
• 2 Push Jerk
Start with 40% of 1RM Push Press and increase by 5% each round. Goal: finish at 85% 1RM.
Barbell Front the ground.

Front Squat
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 99% of 1RM

Snatch
• 5 reps at 55%
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85%
• 1 rep at 95% of 1RM

Alternate B1 / B2

B1. Strict press, rest 1:30 before B2
H4 @ 3 RIR (82+%)
+
2 x AMAP @ 90%H4

B2. Strict pull up, rest 2:00 before B1
H4 @ 3 RIR (82+%)
+
2 x AMAP @ 90%H4

– Build to a heavy four (H4) with 3 RIR (heavier than 82%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H4.

– Calculate % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull-up of 30kg, then you calculate from 80kg+30kg = 110kg)

3:00 Row / 3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row / 1:00 BikeErg @ moderate hard
+
Build up to workout weight on thruster/power snatch and SB bear hug carry
* prep the other movements between sets
+
Once through @ workout pace
8 Thrusters @ workout weight
4 Bar-facing burpees
8 Power snatches @ workout weight
4 Bar-facing burpees

– Rest 0:30 –

200m Row
4 Handstand push-ups
8 Box jump

– Rest 0:30 –

10 Toes-to-rings
10/7 (cal) BikeErg
10m SB bear hug carry

Front squat

Warm up
6*70%
6*75%

Basic weight
6*80% x3

Snatch push press + ohs 5+1 x3