105 min

Warm up for 15 min

A.
Four sets of:
2-Position Snatch
(high hang, 2″ below the knee)
Rest as needed
25 30 35 37.5 40 40
Build over the course of the four sets.

B.
Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Jerk

*Sets 1-2 – 55-65% 40 42.5
*Sets 3-4 – 65-75% 45 47.5
*Sets 5-6 – 75-85% 50 52.5
*Sets 7-8 – 85-95% 55 57.5

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-5 – 1 rep @ 90-95%
Rest 3 minutes

D.
“2015 Masters Qualifier Event 1”
Complete as many rounds and reps as possible in 5 minutes of:
5 Muscle-Ups > MU turn + dip, purple band
10 Power Cleans (155/105 lbs) = 47.5 kg

Result: 2 + 2 = 32 reps

E. Skillwork: HSW practice for 10 min

30 WallBall
30 Deadlifts
30 Toes to Bar
30 Box Jumps
30 Handstand Push-Ups
30 Box Jumps
30 Toes to Bar
30 Deadlifts
30 WallBall

Perform 90” ON, 90” OFF x 6 intervals
12 KB A.Swing @32/24 kg

10 M / 8 W Calories Row or 8 M / 6 W cal Bike
6 Knee to Elbows
+
max reps Push Ups

For time

Rest day, deload week, total workouts of the week 10 hours, x 5

Metcon: ma, to, pe
Aer: ke, 50 min
Squat: 1030 kg - reisi kipeytyi

Gymnastics:
C2B 100
Pull up 50
T2B 65
HSPU 60

MU ti 4
BMU to 17
Bfly -
HSW to

Sleep 4/7, avg. 23:15

120 min

1.Weightlifting
A. 20 min time to find heavy power snatch double

B. Power clean + 6 push jerk, go e. 2 min
30 35 40 45 47 49 51 kg

2.Conditioning
A. For time:
35 - 25 - 15 cal row
30 - 20 - 10 kipping HSPU > abmat + 10 kg plates
30 - 20 - 10 T2B
Result: 18.38

3.Accessory
A1. Hamstring/glute w/band 3 x 15/side
A2. Band pull apart 50 + 40 + 30 reps

B. 7 min EMOM:
5 sec hollow hold + 5 v-ups + 5 tuck ups + 6 single leg v-ups + 5 sec hollow hold

C1. Single arm DB press, only left:
10x20 5x25+3x20 5x25+3x20 lbs
C2. Single arm ring row, only left @5111, 10 10 10 reps

3x
-5 bear complex
-run 400 meters

Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60-65%
(high hang, mid-patella, floor)

5 Muscle-Ups or CTB Pull-ups
10 Handstand Push-Ups
15 Snatch
20 Pistol Squats
AMRAP in 15 Minutes

Bench Press 3x3
120" Rest