AMRAP
3:00 AMRAP KB Swings (50#): 46 reps
3:00 Active Rest
3:00 Box Jumps 20″: 58 reps
3:00 Active Rest
3:00 KB Push Press (50#): 15 reps per arm
3:00 Active rest
3:00 Row for calories: 38 Cal

C2 bike 600 cal

For Time-

500M Row
30 Push Ups
40 Sit Ups
50 Air Squats
500M Row

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Modifications:
Pushups - Knees, then plank on toes

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Results:
11:00

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Notes:
Very slow on situps b/c core was wrecked from pushups, but made up time on air squats.

02:00 on 01:00 off, For 3 Rounds

20 Double Dumbell Deadlifts 22.5kg
10 Double Dumbell Hang Cleans
AMRAP Double Dumbell Shoulder to Overhead

DAY 3
SKILL VOLUME ACCUMULATION WARM-UP Of the Week
• 5 Min EMOM of: Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

AMRAP in 4 Minutes:
15 Thrusters (#100/65)
15 Chest to Bar Pull-ups
*There is a 4 minute bonus for every 90 reps (3 rounds) completed. If an athlete makes 90 reps in the first 4 minutes, their workout is then 8 minutes in length. Same for the next 90 reps per 4 minutes, and upward.

4 minute AMRAP:

15 thrusters (65 lbs)
15 pull-ups

If you get to 90 reps, do another 4 minutes.

Complete as many rounds and reps as possible in 4 minutes of:
- 15 Thrusters (100/65#)
- 15 Chest to bar Pull-ups

• If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
• If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
• If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
• Etc.

Note: This workout sucked. The only criticism I have is to mentally pull it together in the 3rd round and PICK UP THE BAR. I wasted about 10 seconds just staring at the bar because I didn't want to do the last set of thrusters.

skill
snatches 3-3-2-1-1
40kg-50kg-60kg-65kg-70kg
short sprints(x5)
tabata plank

strength
push jerks 1-1-1-1
50kg-60kg-70kg-80kg
front squats 3-3-3-3-3-1
60kg-70kg-80kg-90kg-100kg-110kg