6 min AMRAP

4 thrusters (115) unbroken
4 chest to bar pullups

105 min
WU for 15 min

A.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

B.
Take 15-20 minutes to build to today’s 1-RM Clean
25 35 45 50 55 60 62.5 65 x.

C.
Three sets of:
Halting Clean Deadlift x 2 reps @ 110-120% 70 72.5 72.5
(pause 2 seconds at mid-thigh)
Rest as needed

D.
For time:
Row 2000 meters
50 Chest-to-Bar Pull-Ups > 25 strict pull up, torn hand
Row 1000 meters
25 Chest-to-Bar Pull-Ups > 15 strict pull up, torn hand

Result: 21.10
167/184

Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean

Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+

21-18-15-12-9-6-3 Thrusters @30kg
21-18-15-12-9-6-3 burpees over the bar

For time:
1 round of:
1000 meter row
50 squats
95-lb. push press, 25 reps
Then, 2 rounds of:
600 meter row
30 squats
95-lb. push press, 15 reps
Then, 3 rounds of:
400 meter row
20 squats
95-lb. push press, 10 reps

4x5 Back Squats @79% of 1RM

• 3-…-3 of:
BB Snatch (any style) touch n’go
3RM

Day 2

Morning: 75 min
A. Butterfly pull up progressions
B. Bar muscle up progressions

Afternoon: 75 min
A. Warm up & foundational development - 3 rounds:
- 20 LYTP
- 5 TGU/arm
- 10 + 10 weighted shoulder dislocates
- 10 jefferson curl
- 45 s. ring support hold

B. Strict HSPU lactate/local interference
- 2 x (30 s. max strict HSPU on box, 60 s. press w/stick)
- 4 x (30 s. max push ups, 60 s. french press w/stick)

C. Core conditioning, 2 rounds:
- Planche sequence x 60 sec
- Hollow rock x 20
- Superman x 20
- 20 pike compressions
- 40 supine heel touches

D. Mobility tests

Amrap 20'
100 lareral burpees
For the remaining time do ad many km row as possible.

8 Sets:
135lbs (85%) x 1.1.1 (rest 10 seconds between singles)
2 minute rest between sets