Amrap

1. back squat: 3, 2, 1, 1, 1
2. cleans: 1, 1, 1, 1, 1……no misses.
3. eccentric clean deadlifts: clean deadlift the weight to high hang. lower wt to 1″above floor…repeat. 3 sets x 3 reps…..choose weight accordingly. record cleans

5x3 shrugs @ 80kg
12x1 pulls @ 100kg

3 x 10 push-ups, 2 min rest between

15 min EMOM:
10 WB 6 kg every minute

12 mins
Build the heavier set of :
Back rack walking lunges 10 steps
Front rack walking lunges 10 seps

Metcon (AMRAP – Reps)

Tabata (8rds Each)
Bench Press
-Rest 4 mins-
Tabata
Ring Rows *
* Ring height is set to where top of the ring sits at the hips. Feet are placed on a 24in box or Bench. *

Core Work

3 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Rock Hold
– Rest 1 min between rds –

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#Strength

4 x 3 @ zone 1 (L) of:

• BB muscle snatch from deep squat

Based on Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

20min amrap

after each set of pullups - perform 5 sets of the following complex: 1 powerclean, 1 hang squat clean and 1 S2O 60kg

Do chest to bar as far as you can and Then just continue doing ordinary pullups

the pullups decreases 3 each set

30 Chest to bar / pullups
27....
24....
21....
18....
......... and so on as far as you can go

SCORE IS THE AMOUNT AF PULLUPS PERFORMED

Morning: 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 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37.5 / 37.5 37.5 40 / 40 40 40 / 42.5 42.5 42.5 / 42.5 45 45

Evening: 135 min
WU for 10 min
Skill: BMU practice for 30 min
Progressions

B. Clean and jerk – build to a heavy set of 2 cleans + 1 jerk for the day, aim for 4 to 8 sets @ 80-95%1RM range

2.SPP (Skill)

A. Alternate
A1. Touch and go (squat) snatch – (2 to 3) x 12 @ 40 – 60%1RM, Rest as needed before A2 / 25 25 kg
A2. Toes to bar – (2 to 3) x (10 to 30), Rest as needed before A1 / 22 18

B. Alternate
B1. Thruster – (2 to 3) x 12 @ 40 – 70%1RM, Rest as needed before B2 / 32.5 35 kg
B2. Ring muscle up – (2 to 3) x (3 to 12), Rest as needed before B1
3x1 3x1

C. 6 to 10 minute EMOM – 1 Legless rope climb > not done

D. Rotate through at your own pace for 2 to 3 rounds > 2 rounds
D1. Top of dip hold – Accumulate 15 to 20 seconds / 20 sec, knees tucked in
D2. Hollow (hold/rock) – Accumulate 30 sec hold / 30 reps / 30 reps
D3. Bottom of dip hold – Accumulate 15 to 20 seconds / 20 sec
D4. GHD hip extension – 10 to 20 reps, tempo 2011 / 10 reps

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

Morning: 45 min
WU for 15 min
1.Strength
A. Front squat – build to a heavy set of four (4) for the day in 15 to 20 minutes

Evening: 135 min
WU for 10 min
Skill: MU practice for 40 min
Progressions
Muscle up 10 x 1 rep

B. Alternate
B1. Deadlift – 4 x 8 @ 67.5-75%1RM, rest 2 minutes before B2
75 80 80 82.5
B2. Strict press – 4 x 6 @ AHAFA (as heavy as form allows), rest 2 minutes before B1
27.5 30 30 30

2.SPP (Skill)

A. 2 x 4 minute EMOM, alternating
(1) – Rope climb – Max reps in 30 seconds / 2 2 2 2
(2) – Pistols, alternating- Max reps in 40 seconds / 14 15 18 20
REST. 2 to 5 minutes between EMOMs on part A

B. Scenarios for time, until you hit your fastest possible time for the day
2 Rounds for time of:
40 Double unders
5 Power snatch @ 60/40kg (135/95lbs) > 30 kg
No more than 3 attempts. REST. As needed between attempts
Results: 1.47, 1.42

C. Wall ball – 125 reps @ 9/6kg (20/14lbs), in as few a sets as possible, rest as needed between sets > 100 reps
35 + 30 + 20 + 15
6.20 (rest btw. sets: 1.00-1.20)

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

50/40/30/20/10 For time

• Air squats
• Pushups

TIMES TO BEAT
Beginner athlete: 16min 59sec
Average athlete: 14min 9sec
Advanced athlete: 11min 19sec
Elite athlete: 8min 30sec
Regional athlete: 7min 22sec