21-15-9

Handstand push ups (MOD: 1 abmat)
KBS 2/1.5p (MOD: 1.25p)
800m run(run after each set of 21, 15, 9)

20:05

Can do 10 hspu unbroken. Broke the first set of kb into 15/6.

10 x 30” efforts on Assault Bike

Jog 100m recovery between sets.

5 rounds for time

10 pistols (5 each leg)
10 wallballs
15 sit ups

10:46

3x5 @ 65%, 75%, 85%

3 rounds for quality:

40 cal row
40 DU
40 air squats
40 DU
40 cal row
- rest 3min between rounds

100 Wallballs (20/14#)
75 GHDSU
50 Calorie Row
25 Power Snatch (135/95)

135 min
WU for 10 min

1.Weightlifting
A. Suggested snatch warm up

A. Slow pull snatch – 15 x 1 @ 65%+, go every 45 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

B. Clean and jerk – (10 -14) x 1 @ 75-87.5%. Build to a heavy single on clean and jerk for the day, aim for 10 – 14 lifts @ 75-87.5%1RM range (no heavier)
50 50 50 52.5 52.5
52.5 55 55 57.5 (57.5)

2.SPP (Skill)

“DIY” (Do It Yourself) skill work (See session notes for details.)

A. 16 minute EMOM, alternating unbroken single sets of:

(1) Complex gymnastics movement – 1 to 10 reps / 1 ring MU
(2) Barbell/DB movement – 5 to 15 reps / 8x30 kg push jerk
(3) Simple gymnastics movement – 5 to 20 reps / 8 bar over burpees
(4) REST or easy Assault bike / row / rest

B. 16 minute EMOM, alternating unbroken single sets of:

(1) Complex gymnastics movement – 1 to 10 reps / BMU 1 1 2 3
(2) Barbell movement – 5 to 15 reps / 8x30 kg OHS
(3) Simple gymnastics movement – 5 to 20 reps / 6 C2B
(4) REST or easy Assault bike / row

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Complete as many rounds as possible in 12 minutes of:

• Run 200 meters
• 50-ft. handstand walk
• 30-second handstand hold

30 Minute Amrap, 30 Burpee Tuck Jumps, 30 Pull Ups, run 275 yards, 30 deep dips, run 275 yards.
2 full rounds and 30 deep dips.
Tough in the wet grass but cracking session.

Speed back squat 60% 1rm 5sets of 4Reps.

1min rest