150 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 25 (singles)

2.WL
A. Clean complex
4 x 1 Clean pull + 1 Clean below the knee
- 75-80% / "1 rep in the tank"
- New set every 3 minutes
- 57.5 57.5 60 60

B. Clean pulls
- Not done

C. Split jerk > push jerk
3x2
- "1 rep in the tank"
- New set every 3 minutes
- 57.5 60 60 kg

3.Conditioning
EMOM12
1. 10 Power snatch 25 kg + 5 Bar facing burpee > 22.5 kg
2. 10 Thruster 25 kg + 10 Toes to bar > 22.5 kg + 5 TTB
3. Easy bike

4.Accessory
2 rounds of:
10 Y-lift with bench
10 T-lift with bench
30 Hollow rocks

150 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Weighted chin up
4x2
- New set every 2 minutes
- 17 kg

B. Strict pull & push capacity - for quality:
3 rounds of:
30 s. Max reps Strict HSPU > knees on 24" box - 8 reps
30 s. Rest
30 s. L-hang - tuck hang
30 s. Rest

3.Conditioning
WORKOUT 6
2 rounds:
4 min Row @ 22 SPM
3 min Row @ 24 SPM
2 min Row @ 26 SPM
1 min Row @ 28 SPM
Rest 5 minutes between sets
Avg. paces: 2.11.6, 2.08.7 / 500 m

Back squat Amrap @ 120kg

A)
Every 2:30 x 4 rounds
lateral box step ups x 6 reps/side
dbl KB Z press x 10 reps

Every 2:30 x 4 rounds
single leg crossbody deadlift x 6 reps/side
dbl KB bent over row x 10 reps

B)
5 sets
2 min. work / 1 min. rest

3 burpees
6 double KB snatch@2x24/16 kg
9 air squats

Goal: 2+ rounds each interval
Pick up where you left off last roundP

145 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 25 (singles)

2.WL
A. Snatch from the blocks (just above the knee)
- Build up to heavy single from the block in 12 minutes
- + 2x1x70 %

B. Snatch pull
- Not done

C. Snatch balance + OHS
Find heavy 1+1 in 10 minutes
- 25 30 35 40 45 47.5 50 kg

3.Accessory
EMOM12
1. 10+10 side plank raises
2. 40 s. DB squat snatches, alternating - 12 reps, 25 lbs
3. 4+4 One leg jump to low box/plate pile

Tall split jerk
3 x 3 @ 60% of 1RM clean & jerk

Snatch push press & overhead squat
5 x 1 @ 70%
5 x 1 @ 75%

Halting snatch deadlift (mid-thigh)
3 x 2 @ 105% of 1RM snatch

Tempo front squat - 3 seconds on the way down, controlled ok the way up
5 x 2 @ 75% of 1RM front squat

Accessories
GHD back extension 3 x 10 with weight @ 8RPE
Barbell Good morning 3 x 10 @ 8RPE
3 x 150m suitcase carry @ 9RPE

Box Squat: 4 x 5. Rest 2:00
- parallel box
- build to a heavy 5

18min EMOM
1) 12-15cal Echo
2) Max Push-Up*
3) 5-10 Pull-Up

*stay consistent, keep and hit the same rep target each round

score is push-up reps

A: 2x power clean +1 squat clean x8 @light weight
B: Deadlift 5-5-5-5
C: Leg press 3x10
D: Leg extensions 1xMax

15 mins (45s. ON, 15s. OFF)

1.burpee
2.KBS
3.box jump