Shoulder Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• AMRAP at 80% NT1RM

snatch pull + power snatch + OHS practice

clean & jerk up to 80%

AMRAP 5

32/27 CAL ROW

20 BURPEE OVER ROWER

After those for the score

-REST OF TIME MAX REPS OF –

PULL UPS OR CAL ROW

Every 5 min for 60 min:

4 min: bike / row / assault bike
1min: 5-8 strict pull ups / 5-8 hspu

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Run intervals

2 sets of:
6:00 @ 5K pace
– Rest 1:30 –
3:00 @ 3K pace

– Rest 3:00 between sets -


Every 1:30 x6
-3 shoulder press + 3 push press

*build to max

Gymnastics

A) E90SEC X6:

• 1 Set of rMU

B) 5 Sets Of:

• 10 Horizontal Ring Row *rest 90s between sets

C) 3 Sets Of:

21-15-9 Unbroken T2B

*rest as little as possible between sets.
*3min rest after all sets are done and repeat until done 3 times

Metcon

5 Rounds For Time:

• 4 Wall walk + Wall facing hspu
• 60 DU
• 12 Cal Ski

Accessories

4 Rounds For Quality:

• 10/10 DB Bench Press (alternating arms, resting arm extended)
• 10/10 Bent Over DB Row

Bench Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• AMRAP at 80% NT1RM

Deadlift
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM