150 min
Warm up for 15 min

1.Barbell
Every minute on the minute for 15 minutes:
0-5: 3 Hang power cleans
5-10: 2 Hang power cleans
10-15: 1 Hang power clean

2.Metcon
Every 3 minutes for 5 rounds each:
A. 50 DU + 10 squat clean @ 50 kg
Times: 2.20, 2.15, 2.17, 2.27, 2.48

B. 2 Rope climbs + 10 BBJO
Times: 1.17, 1.19, 1.18, 1.21, 1.34
HR 168/180

3.Core
5 sets:
Max reps leg raises on stall bars
- 10 9 8 8 8

4.Accessory
A. 3 sets:
10 sa. DB row - 30 30 30 lbs
6-10 bicep curls - 25 20 20 lbs

B. 3 sets:
10 scap pull ups
10 scap push ups
10 each LYTP

C. COS recovery

140 min
Warm up for 20 min

1.MU
A. Drills

B. MU
- 13 x 1
- 6 x 2
- 25 total reps

C. Strict MU
- 3 2

2.WL
A. Lifting technique primer: Jerk balance
- 3 x 5 @ light weight
- 25 25 30

B. Every 90 s. for 10 lifts:
Clean and jerk

3.Strength
3 sets:
8+8 KB Box step ups - 2 x 12 kg
15 Reverse hyper - 30 kg

70 min
2 min run/1 min walk
10.5 km, 6.54/km
HR 121/147

80 min
Warm up for 20 min

1.Conditioning
Every 5 min for 40 min (8 sets), alt. between A & B
A. For time:
12 goblet squats @ 16 kg
8 BBJO
24 cal xebex bike
Times: 3.08, 3.07, 3.23, 3.26

B. For time:
8 push ups
16 walking lunges w/ 2x14 kg KBs
600 m row
Times: 3.29, 3.29, 3.29, 3.35

Cool down for 15 min

85 min

1.Aerobic work
For 75 min: 3 min run/1 min walk
PK1-PK2
12.5 km
6.14/4.21 min/km

2.Strength
5 rounds of:
10 push ups
20 hollow rocks

Rest day

5 sets (20 mins)
6-8 Ring Pull up
- after each set 30 sec L-sit on box
- 60 sec rest after each round
Scaling: neagtive , partner assisted, feet on floor ,

Bench press 1x93% + 4x4x85%

16 min amrap

• 16 cals @ rower
• 16 Russian swings 20kg
• 16 steps walking lunges, 20kg plate overhead

15 hspu
15 c2b

15-12-9 cal
Row
Ass bike

15 hspu
15 t2b

15-12-9 cal
Row
Ass bike

15 hspu
15 pull-ups