200ft OH lunge 22.5kg
50 box step up 22.5kg / 60cm
50 strict HSPU
200ft HS walk

Strict 7x3

135 min
WU for 15 min

1.Weightlifting
A. Suggested jerk warm up
A. Power jerk – 12 x 3 @ 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.

B. Power clean – build to a heavy double (2) for the day, aim for 4 to 8 sets @ 80-95%1RM range
50 52.5 55 57.5 60

2.Conditioning

A. 6 Intervals of 3 minutes on : 3 minutes recovery, alternate between A1 and A2

A1.
20/15 cal assault bike
10 clusters (squat clean to a thruster) @ 60/40kg (135/95lbs) > 30 kg
THEN AMRAP in remaining time of
21 KB swings @ 24-32/16-24kg (53-70/35-53lbs) > 20 kg
12 bar facing burpees

RECOVERY. With a 3 minute running clock, run/jog 200m in 1:00-1:30 then take 10 big breaths and rest remaining of the time before next interval.

A2.
500m Row
THEN AMRAP in remaining time of
12 DB power snatches, alternating @ 30-35/20-25kg (65-75/45-55lbs) > 40 lbs
21 toes to bars

RECOVERY. With a 3 minute running clock, run/jog 200m in 1:00-1:30 then take 10 big breaths and rest remaining of the time before next interval.

Results A1: 16 17 15 KBS
Results A2: 12 DBS 2 T2B 3 T2B
165/186

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

day 9, 6x2@80%

AMRAP 10min:
10 DB Snatches (50lb)
15 BBJO
20 DB Snatches
15 BBJO
30 DB Snatches
15 BBJO
40 DB Snatches...
3min rest
AMRAP 10 min:
10 Cal Row
15 Man Makers (20lb)
20 Cal Row
15 Man Makers
30 Cal Row
15 Man Makers
40 Cal Row...

FOR TIME:
-800m Run
-80 Double-unders / 240 Single-unders
-21 Hang Power Cleans

-400m Run
-40 Double-unders / 120 Single-unders
-15 Hang Power Cleans

-200m Run
-20 Double-unders / 60 Single-unders
-9 Hang Power Cleans

RX 95#/65#
RX+ 135#/95#
MASTERS
RX 75#/55#
RX+ 95#/65#

21/18/15/12/9/6/3 for time

• Calories, Assault Bike
• burpees over the bar
• Hang power Cleans 40kg

After each round, do 20m farmers carry with 2 x 40kg kettlebell

120 min
WU for 15 min
1.GS
A. MU 70 min
- Skill drills
- MU 12 x 1 + 4 x 2
- Total of 20 MU

2.Strength
A. 3 sets:
- Heel elevated Goblet squats 3 x 10 - 16 20 24 kg
- Hip thrust 3 x 10 (2s hold at top) - 60 65 65 kg
- Rest 60 s. between movements-

3.Accessory
A. 4 sets:
8+8 KB Haloes
10 Yoga push ups
300 m Ski

SN 5x3 @70%
Focus on technique

5-5-5-5-5-5-5 pyramid