WARM UP
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

EMOM x 40
1) bike
2) shuttle run / run / machine
3) row
4) crossover practice

PK 1-2, not too FAST !!!

COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

a ) Main strength /Pulling progression/
Week1

5 sets
8 Pendlay row
— tempo: 3” down
— moderate-heavy loads

b ) Accessory strength /back - traps/

3 sets
8-8 DB row on bench@heavy
8-8 DB upright row@moderate

3 sets
15 Seated banded row
8 Behind the back barbell shrug@heavy

c ) ‘Pump sesh’

8’ min Amrap
Max rep ‘No squat ManMaker’*
Emom (inc. start): 8 single ring inverted row
*: Renagade row (right) - DB Push up - Renegade row (left) - DB Push up - Power clean and STOH

Snatch 1

Paused front squat + Front squat

4 x 2+1 @ RPE 8 (2 RIR, 70+%), Rest 3:00-4:00 b/t sets

Clean + front squat + split jerk

6 to 8 x 1+1+1 @ 65-85%, go every 2:00

For time

50/35cal Bike
25 Clean and jerks
40/25cal bike
15 Clean and jerks
20/10cal Bike
9 Clean and Jerks
52.5/35kg

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• one round
• big sets
• full throttle
• push to the limit
• RPE 9

3 x 3
3 x 2
3 x 1
90% of max at ens

10 min
warm up pace
1 min ski erg
10 OHS
3 broad jumps

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For Time (11 min Cap)

5 Rounds

10 box jumps over 24/22"
5 Power Snatch

@60/42.5

For time

• 5 rounds for time
  • 400-meter run
  • 10 thrusters

♀ 95 lb
♂ 135 lb

10 Min AMRAP

12 Handstand Push Ups
9 TTB
6 Front Squats

@60/42.5
RPE 9
HR 80% +++
goal is 8-10 rnds