60 min
WU for 20 min
1.Weightlifting > not done

2.Conditioning

A. 8 Intervals of 2 minutes on : 2 minutes recovery
12 deadlifts @ 70/47.5kg (155/105lbs) > 30 kg
9 hang power cleans > 30 kg
6 push jerks > 30 kg
THEN AMRAP in remaining time of
15/10 cal assault bike > 5 cal
10 bar facing burpees
Results: 1, 6, 7, 8, 8, 8, 8, 10 BFB

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140

Aamu: 45 min

WU for 10 min
1.Strength
B1. Front squat – 4 x 3 @ 75 – 80 – 85 – 90%
Note. Last set AMAP (As Many As Possible) > 6

Iltapäivä: 135 min

WU for 15 min
Skill: MU practice for 45 min
Progressions
Muscle up 6 x 1 reps

B. Alternate
A. Deficit Deadlift – 4 x 6 @ 64-68%1RM DL, rest 3 – 5 minutes between sets
70 72.5 75 75
B2. Close grip bench press – 4 x 3 @ 75 – 80 – 85 – 90%
Note. Last set AMAP (As Many As Possible) > 5
40 42.5 45 47.5x5

2.SPP (Skill)

A. 2 x 4 minute EMOM, alternating
(1) – Handstand push up – max reps in 20 to 25 seconds > abmat + 10 kg plates / 6 6 7 7
(2) – Double unders – max reps in 30 seconds / 43 43 44 45

REST 2 to 5 minutes between EMOMs on part A

B. > not done

C. Toes to bar – 50 to 100 reps, in as few a sets as possible, rest as needed between sets
5x10+9+1 = 60 reps

D. Rotate through at your own pace for 2 to 3 rounds > 2 rounds
D1. Push up – 10 to 15 reps, tempo 2020 / 9 10
D2. Hollow hold/rock – accumulate 30 sec hold / 30 reps / hollow rock
D3. Strict chin up – 6 to 10 reps, tempo 2020 / 6 7
D4. GHD back extension – 6 to 15 reps, tempo 2011 / 10 10

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested clean and jerk warm up
A. Slow pull power clean – 15 x 1 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 47.5 50 / 3x52.5 / 3x55/ 1 x 55 2x57.5 / 3x57.5

Ilta: 120 min
WU for 15 min
Skill: BMU practice for 30 min
Progressions

B. 2-position snatch (snatch + hang snatch above knee) – build to a heavy set of 1 snatch + 1 hang snatch for the day, aim for 4 to 8 sets @ 80-90%1RM range

2.SPP (Conditioning)
A. 5 rounds for time
21 cal row
15 burpees over the rower
12 DB squat cleans @ 2 x 25/17.5kg (55/40lbs) > 2 x 30 lbs
3 rope climbs > w/ legs
450m run > 12 cal assault bike, ankle pain
Time cap. 40 minutes
Result: 39.29
173/182

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 14

Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Hang power snatch + snatch – 15 x (1+1) @ 65+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
4x35 3x37.5 3x40 5x42.5

Ilta: 120 min

WU for 10 min
Skill: MU practice for 15 min
Progressions
Strict muscle up 2 x 1 reps
C. 10 minute EMOM – 3 to 6 ring muscle ups > 15 minute EMOM
1 ring muscle up

B. Clean and jerk – build to a heavy set of 2 clean and jerks for the day, aim for 4 to 8 sets @ 80-95%1RM range
Note. Drop the barbell between each rep in a set

2.SPP (Skill)

A. Alternate
A1. Overhead squat – 4 x 10 @ 40 – 60%1RM, rest as needed before A2
25 27.5 30 32.5
A2. Chest to bar pull up – 4 x 10 to 20, rest as needed before A1
4 x 10

B. Alternate
B1. Power clean and jerk – 4 x 10 + 10 @ 40 – 60%1RM, rest as needed before B2
25 30 30 30
B2. Pistol – 3 x 10 to 20 per side, rest as needed before B1
2 x 10 per side

D. Rotate through at your own pace for 2 to 3 rounds > 2 rounds
D1. Chin over bar hold – accumulate 15 to 20 seconds > 20 sec
D2. GHD arch hold – accumulate 30 sec hold > hands behind neck
D3. Handstand hold – accumulate 15 to 20 seconds > facing the wall, 20 sec
D4. L-sit hold – accumulate 10 to 15 seconds > parallel bars, 10 sec

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

120 min
WU for 15 min

1.Strict chin up
A. Weighted strict chin up – build to a new 1RM in a 10 minute window, rest 2 – 4 minutes between sets
10 15 20 25 27 kg
Result: 27 kg

REST 5 minutes

B. Strict chin up – as many repetitions as possible
Result: 16

2.Shoulder press
A. Shoulder press – build to a new 1RM in a 20 minute window, Rest 2 – 4 minutes between sets
Result: 36 kg

REST 5 minutes

B. Shoulder press – As many repetitions as possible @ 80% of A
Result: 9x29 kg

3.Conditioning (ASR, MSS, MAS tests)
ASR (Anaerobic Speed Reserve), MSS (Maximum Sprint Speed) and MAS (Maximum Aerobic Speed) Test

Warm up – 1500m row, break into 250m segments, each segment faster than previous one + stretch as needed

MSS (Max Sprint Speed) Test
A. Row – 3 x 10 sec @ maximal effort with a flying start; rest 3 min b/t bouts (MSS = Max Sprint Speed test)
1. HIGHEST / 500 m pace that is displayed within the 10 sec window:
Result: 1.31 / 500 m

REST 5 minutes

MAS (Max Aerobic Speed) Test
A. Row – 2000m for time

1. Average / 500m pace (this is estimated pace at VO2max) / 1.57.5
2. Final time / 7.50
3. Average HR / 178
4. Max HR / 188
5. HR @ end of row / 188
6. HRR @ 60 seconds after finishing the row (stay standing) / 172
7. HRRD (Heart Rate Recovery Differential): 16

4.Cool down (10 minutes)
A. 10 minutes on AB/row or similar, HR < 140

Snatch

Every 3 min for 24 minutes:

• 3 squat snatch ( drop each rep and reset)

Every 20s for 10 min:

• 1 power snatch

Every 2min for 10 min:

• 1 pause front squat (2-3s pause)

Backextension:

• 10-15 backextensions

• 15-30s static backextension hold

• 10-15 backextensions

Do three sets, with 2 min rest btw sets.

• weighted sit-up: 50 reps (you choose load), feet anchored

Complete as many rounds as possible in 8 minutes of:
3 muscle-ups
10 burpees with a ring touch

The rings should be set 6 inches above your reach.

90 min
WU for 15 min

1.Rope climb

A. Seated legless rope climb, 15ft rope – as many repetitions as possible in 5 minutes
Result: 1
Options. Choose the hardest variation you can perform any reps with >
Seated legless up (down using feet)

2.SPP (Conditioning) Test #2

A. 30 Minute AMRAP

A1. 3 rounds of:
400m run
21 kettlebell swings @ 24/16kg (53/35lbs)
12 pull ups

RECORD YOUR TIME FOR A1: 9.52

THEN

A2. 10 rounds of:
3 power snatches @ 60/40kg (135/95lbs)
15 wall balls @ 9/6kg (20/14lbs)

RECORD TOTAL TIME AT END OF A2 (A1 TIME + A2 TIME): 29.31

THEN

A3. As many rounds as possible in remaining time of:

1 power clean + jerk @ 60/40kg (135/95lbs)
5 pull ups
10 push ups
15 air squats

2 power clean + jerks @ 60/40kg (135/95lbs)
5 pull ups
10 push ups
15 air squats

3 power clean + jerks @ 60/40kg (135/95lbs)
5 pull ups
10 push ups
15 air squats

Etc.

RECORD YOUR TOTAL REPETITIONS FOR A3: 6

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic flow

120 min
WU for 15 min

1.Snatch
A. Suggested snatch warmup
A. Snatch – build to a 1RM
25 30 35 40 45 47.5 50 52.5 (55 x 4 attempts)
Result: 52.5

REST 5 minutes

B. Snatch – 30 reps @ 70% of A for time > 37 kg
Note. This is a squat snatch, NOT power or other variation
Result: 6.49

2.Ring muscle up
A. Ring muscle up – 30 reps for time
Time cap – 15 minutes
Result: 12 muscle ups in 15 minutes
(1 every 80 seconds)

3.Pistols
A. Pistols – max reps per leg in 40 seconds
Note. This is NOT alternating legs, perform as many pistols with right leg in 40 seconds as possible first, rest 20 seconds, THEN perform as many pistols with left leg in 40 seconds as possible.
Result: 14 + 14 = 28

4.Toes to bar
A. Toes to bar (kipping) – 2 x max reps in 40 seconds, rest 40 seconds between sets
Result: 21 + 11 = 32

5.Cool down
A. 5 minute Assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

120 min
WU for 10 min
Skill: BMU practice for 30 min
Paoli drill
HTB from ground

1.Weightlifting
A. Suggested clean and jerk W/U
A. Power clean + clean – 12 x (1+1) @ 65%+ 1RM clean, EMOM (go every minute). > not done

B. Hang snatch – build to a heavy double (2) for the day

2.Conditioning
Beat and compare your results to WK1 of this cycle

A. Intervals – 12 x 3 minutes (36 minutes total) as follows: 90 sec (moderate pace) : 60 sec (hard pace) : 30 sec (walk for recovery)

Alternate between A1 and A2 between each interval (1 interval = 90 sec + 60 sec + 30 sec = 3 minutes) – the only rest is the 30 seconds of walking at the end of each interval. Do not stop moving until all intervals are done.

A1. AMRAP (continue next AMRAP from where you finished)
500m row
40 wall balls @ 9/6kg (20/14lbs) > 10 lbs
30 KB swings @ 24/16kg (53/35lbs)
20 toes to bars
10 burpee box jumps @ 24/20″
Result: 1 + 30 KBS

A2. AMRAP (continue next AMRAP from where you finished)
400m run
15 pull ups
12 burpees over the bar
9 overhead squats @ 60/40kg (135/95lbs) > 30 kg
Result: 2 + 12 BOB
170/181

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140