120 min

1.WL
- Build up to 1 RM clean & jerk in 20 min
- 70 kg

2.Butterfly pull ups
3 RFQ:
12 pull up
12 cal bike

3.Metcon
E4MOM x 6, alt. between A & B
A)
20 DU
5 HSPU abmat
10 TTB
10 thrusters 25 kg
Times: 1.48, 1.42, 1.38

B)
20 DU
10 CTB
10 BBJO
10 pistol squat (to ball)
Times: 2.53, 2.45, 2.38

“ Drag Race ”
Teams of 2 ( You GO , I GO )
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
- INTO -
150 Wallballs @9/6kg
- INTO -
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Round 1 = 50/35kg
Round 2 = 60/42,5kg

Timecap : 30 mins

Shoulder press
Push press
Push jerk
Split jerk

WORKOUT
10 min emom
10/8 calories of Air bike (sprint first few seconds then settle it to mod/fast pace. not all out)
Put the average time on result area

STRENGTH
Box Squat: 5 x 4 @70% of Back Squat, every 60-90s.
- use a parallel box
- use a wider than normal stance
- Take 3-4 sets to build to work weight
- These are SPEED/Technique sets - weight should be heavy enough to feel but light enough to move perfectly with.
- Goal: 5 working sets with perfect mechanics and explosive drive off of the box

CONDITIONING
"Open Style V2"
AMRAP 7:
3 Power Snatch (95, 65)
3 Overhead Squats (95, 65)
30 Double Unders
6 Power Snatch
6 Overhead Squats
30 Double Unders
9 Power Snatch
9 OHS
30 Double Unders
And so on..
- Goal: Very tough pace with fast transitions and smooth, efficient movement to get into or past the round of 15.

EXTRA CREDIT
DB Shrugs: 4 x 10 (1 count pause at top.) Rest 60s.
- same weight as last week - focus on really squeezing traps at top.

COOLDOWN
Three-way Thoracic Spine Foam Roll x 60s total
Thoracic Rotations: 3 x 5 each.

AM: 55 min
Warm up for 20 min
1.Running intervals
A. 2 x 800 m @ 180 s. pace
- 400 m walk rest between sets / 4.00
- Times: 182 s., 182 s.
- Rest 3-4 min / 4.00

B. 3 x 600 m @ 135 s. pace
- 300 m walk rest between sets
- Times: 138 s., 69 s. (300 m.), 145 s.

PM: 135 min
Warm up for 15 min
1.HSW
- 15 m.

2.Ring muscle up practice
- Skill drills
- MU 4x1 + 8x2
- MU + HTR 2x1+1
- Total of 22 MU

3.Ring muscle up accessory work
A. False grip Top of Ring pull up hold
- Accumulate 60-90 s. in 5-10 s. intervals - 8x10 s. / 80 s.
B. Ring Bottom of dip hold
- Accumulate 60-90 s. in 5-10 s. intervals - 8x10 s. / 80 s.
C. Low ring leg assisted Muscle ups
- Accumulate 15-20 reps - 6 reps
D. False grip hollow rocking swings - 3-4 x 5-10
- 2 x 6 reps

4.Deadlift
4x6+ @ 77 %
- Rest as needed
- Last set 13 reps

5.Strength accessory
A. 4 sets:
- 8+8 Goblet lateral lunges
- Tough effort Supine GHD Hold (Rpe 8.5)
- Rest 90 s. between rounds

Thruster 3 RM

For time
5 10 15 20
Dumbell clean and jerk
Burpees
Devil press
Box step up
Dumbell 24 kg

2km row
80 burbee boxjump
1km run