120 min
WU for 10 min
Skill: MU practice for 25 min
Progressions

1.Weightlifting
Clean & jerk WU
A. Clean 9 x 1 @ 65 % + 1 RM, EMOM, add weight every 3 minutes
3x50 3x55 3x60

B. Hang snatch - build to a heavy single for the day in 15 min

2.SPP - conditioning
A. For time:
20 thrusters @ 30 kg
20 power cleans
20 push jerks
20 OHS
20 front squats
4 burpees at the beginning of each minute (except on first round)

Result: 10.57
184/191

3.5 min assault bike, LF

AMRAP 12 min of:
- 0-2 min: Strict Pull-ups.
- 2-4 min: OHSq @ 25/20/15 kgs bumper.
- 4-6 min: HSPU.
- 6-8 min: High Burpee (kness to chest jump).
- 8-10 min: Sit-ups.
- 10-12 min: Cal row.

3 sets
HANDSTAND HOLD: 3 x 20s. Rest 40s.
L-SIT HOLD 3 x 20s. Rest 40s.

HS options: Freestanding, wall supported, Wall climb 3 x 1-2 reps
L-Sit: Rings, between boxes, either variation with bent knees

Clean & Jerk warm-up

A. Two sets of three reps of muscle cleans w. a three second pause in the top position.
B. Two sets of three reps of power clean w. a three second pause in the catch.
C. Two sets of three reps of power clean w. a three second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position).
D. Two sets of three reps of power clean w. a two second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position) and after the last clean three split jerks w. a three second pause in the split.
E. Two sets of three reps of power clean w. a one second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position) and after the last clean three split jerks w. a three second pause in the split.
F. Two sets of three reps of power clean without the pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position) and after the last clean three split jerks w. a three second pause in the split.

Technical notes:
1) The front squat always has to start directly from the catch position. You can’t stand up from the catch and then do the front squat.
2) Try to keep the hookgrip throughout the cleans. It might not be comfortable but is important to develop good front rack mobility over time. As you begin to add weight it’s not uncommon to lose the hook grip but try to maintain it for as long as possible. Change it for the jerks so you let go of the hook but still maintains a solid grip on the bar rather than letting it slide into the finger tips.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up on your own(8)

Metcon/Metcon-comp
"Dicey"(200)
2 sq snatch
3 pullups/mu
4 wallwalks/hspu
5 ohs
6 rev burpess
7 burpees
8 200m run
9 bfsu
10 cleans
11 wallballs
12 kbs

Finisher
stretch and roll
60 cross crunch

110 min
WU for 15 min
Skill: MU practice for 30 min
Progressions
MU x 3 reps

1.SPP (Conditioning)
A. For time
800m run
21 deadlifts @ 120/85kg (265/185lbs) > 75 kg
3 x [5 strict deficit HSPUs @ 3/1.5″, 10 pistols, 15 chest to bar pull ups] > strict HSPU @ 2 x abmat, pull ups
600m run
15 deadlifts
2 x [5 strict deficit HSPUs, 10 pistols, 15 chest to bar pull ups] >
strict HSPU @ 2 x abmat, pull ups
400m run
9 deadlifts
1 x [5 strict deficit HSPUs, 10 pistols, 15 chest to bar pull us] >
strict HSPU @ 2 x abmat, pull ups
200m run

Result: 34.40
172/190

2.Cool down
5 min assault bike
TF

120 min
WU for 10 min

1.Weightlifting
A. Suggested clean and jerk W/U
Main set
A. Hang clean – 15 x 1 @ 65%+ 1RM, performed as EMOM (go every minute) – start @ 65%, move up on weight every 3 minutes if all lifts successful, otherwise stay with the same weight.
3x45 3x50 3x55 6x60

B. Snatch – build to a heavy single (1) for the day
25 30 35 40 45 47.5

C. Squat
C. Front squat w/ 2 second pause @ bottom
C1. Build to a heavy single (1) for the day. Aim to beat your results from 3 weeks ago.
C2. Back off sets – 3 x 3 @ 80+% C1 – start @ 80% of C1, add load on each set.

2.Strength
A. Alternate (aim to go heavier than last week)
A1. Weighted chin up – 5 x 3 @ AHAFA (as heavy as form allows), rest 1 minute before A2
10 12.5 15 2x15 12.5
A2. Weighted dip – 5 x 3 @ AHAFA, rest 1 minute before A1
5 7.5 10 2x10 7.5

B1. Strict chin up – 1 x max reps (aim to beat your reps from 2 weeks ago), rest 3 minutes before B2 > 12 reps
B2. Strict ring dip – 1 x max reps (aim to beat your reps from 2 weeks ago) > 7 reps

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

120 min
WU for 15 min

1.Conditioning
A. Row, Assault bike and/or run “Fartlek” intervals > row
3 sets of:
1 – W: 30 seconds [90 – 130% MAS] R: 90 seconds [70 %MAS]
2 – W: 30 seconds [90 – 130% MAS] R: 75 seconds [70 %MAS]
3 – W: 30 seconds [90 – 130% MAS] R: 60 seconds [70 %MAS]
4 – W: 30 seconds [90 – 130% MAS] R: 45 seconds [70 %MAS]
5 – W: 30 seconds [90 – 130% MAS] R: 30 seconds [70 %MAS]
6 – W: 30 seconds [90 – 130% MAS] R: 15 seconds [70 %MAS]
REST 4 MINUTES BEFORE NEXT SET OF INTERVALS
W = Work
R = Rest
1. set: 2.00-2.05 / 500 m 2. set: 1.55-2.00 / 500 m 3. set: 1.50-1.55 / 500 m

2.SPP (Skill)
A. 10 minute EMOM, rotating
(1) – 7 to 10 toes to bars (strict or kipping) > kipping / 8
(2) – 10 overhead squats @ moderate load / 25 kg

REST AS NEEDED

B. 10 minute EMOM, rotating
(1) – 5 to 10 handstand push ups (strict or kipping) / 6 6 6 6 4
(2) – 10 to 15 GHD sit ups / 5x10

3.Cool down
A. 5 minutes on AB/row or similar, HR < 140

120 min
WU for 10 min

1.Weightlifting
Warm up
A. Suggested Jerk W/U
Main set
A. Power Jerk – 12 x 1 @ 65%+ 1RM, performed as EMOM (go every minute) – start @ 65%, move up on weight every 3 minutes if all lifts successful, otherwise stay with the same weight.
3x35 3x40 3x45 3x50

B. Power clean – build to a heavy double (2) for the day in 15 minutes
25 35 45 50 55

Accessory
C. Snatch pull – 3 – 4 x 3 @ 115%+ 1RM snatch, start @ 115%, add load on each set IF moving well
4x3x60

2.Strength
A. Alternate
A1. Push press w/ 1 sec pause @ overhead – 5 x 2 @ AHAFA (as heavy as form allows), rest 1 minute before A2
A2. Barbell bent over row (supinated grip) – 5 x 6 @ AHAFA, rest 2 minutes before A1
35 40 40 40 40

B. Alternate
B1. Single arm DB press – 3 x 10/Side @ AHAFA, rest 1 minute before B2
20 20 15 lbs
B2. Single arm DB row – 3 x 10/Side @ AHAFA, rest 1 minute before B1
40 40 40 lbs

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

Deadlift 5-3-3-1 reps
Rest 3 mins
Bench press 5-3-3-1 reps
Rest 3 min

Tabata DL @50 % 1 rep max
Rest 1-2 mins
Tabata bench press @50% 1rep max