3-5-8-10-8-5-3 reps of bench press

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(24)
WRK 3:00 REST 1:00 x6
20 db ground to overhead
15 sit ups
10 burpees

Finisher
60 bicycles
1:00 hamstring stretch

Snatch progressions, ultimate up to 70.5lbs
Core Workout - Plank (10lb) - 34 seconds, Side RH - 14 seconds, Side LH - 19 seconds, Plank #2 - 21 seconds - Could not do RH or LH

Need to work on getting plank and side holds up to 45/30seconds then go up to 3 rounds.

Rest day, total workouts of the week 15 hours, x 8

Strength & conditioning
Metcon x 2
Aer x 2 - 120 min
BB x 1
Front squat 3RM 77.5 kg

Gymnastics
MU - 60
BMU - 20
BFLY - 75
BCTB - 75
HSW - 45 m

Recovery
Sleep 4/7
Avg. 22:40
Avg. 7 h 40 min
EA 39 kcal/FFM

A. Strict press – 4 x 6/6/6/5 @ 75-82% (1-2 RIR on each set), rest 3-4 minutes between sets

4 Rounds

50 Double unders

20 Wallballs

10 Hand release push ups

5 Muscle ups Modded to 10/10 PU/Dips

Time is approximate.

EMOM 16'
1: Burpee Tire flip
2: Air bike
3: Sled pull
4: Plank to Push up hold

• 45" work, 15" rest

AMRAP 4
buy in: 200m run
15 Power cleans @40kg
15 lateral burpees

• rest 4 min -

AMRAP 4
buy in: 200m run
9 Power cleans @60kg
15 lateral burpees

• rest 4 min -

AMRAP 4
buy in: 200m run
6 Power cleans @80kg
15 lateral burpees

Death by 1-legged burpee

EMOM For as Long as Possible
1 Rep in the first minute
2 Rep in the second minute
3 Rep in the third minute

etc.
Each minute on the minute (EMOM), starting at the top of the minute, with 1 repetition in minute 1, complete one more repetition per minute each subsequent minute (2 reps from 1:00-2:00, 3 reps from 2:00-3:00, etc.). Continue until you can no longer complete the number of reps prescribed in under a minute.

Score is the number of full rounds completed plus number of reps completed in the last round.

This Workout is done together in ZOOM 21.1. at 18:00
The link to ZOOM meeting will be added here 30 prior to workout (17:30).
You can join with Free Zoom version. Download it here https://zoom.us/

Coach Sanni

4 rounds for time of

• 400-m run
• 1-minute handstand hold