C&J

A) WU Plyo

4 Sets Of:

• 3 DB Squat Jump

rest 30s

• 3-5 Plyo Push Up

rest 90s

B) PC + FS + Jerk

• 1+1+1 @75% of 1RM C&J

rest 90s

• 1+1+1 @80%

rest 90s

• 1+1+1 @85%

rest 90s

• 1+1+1 @85+

Push Press

• 2x5 @75%
• 2x3 @80%

rest 2min between sets

Metcon

2 Rds For Time:

• 2 RC (1 legless/1 normal)
• 9 GTOH @42.5kg
• 12 Cal Ski

-Rest 4min-

2 Rds For Time:

• 4 RC
• 18 GTOH @30kg
• 12 Cal Ski

Accessories

A) 3x Superset:

• 10-15 DB Incline Bench Press
• 10-15 Feet Raised Ring Row

*rest 3min between rounds

B) 3-4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 10 Lu Raise (2x Plate)
• 10-15 No Feet Hang Muscle Snatch

*rest as needed

6-8 Intervals

A1. AMRAP 1:30
5 Power cleans @ 61/43kg (135/95lbs)
5 Bar-facing burpees
5 Chest-to-bar pull-ups

A2. AMRAP 1:30
5 Push jerks @ 61/43kg (135/95lbs)
5 Box jump overs, 24/20″
5 Toes-to-bars

– Rest 1:30 between intervals –

Flow. Alternate A1 / A2

Number of intervals. Only do the final intervals IF you can still match your / get close to your previous pace

SESSION NOTES
Pace. Remember that you have 6-8 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 1:30 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions to control the pace. Fast singles in the power clean is probably a good idea but don’t hesitate to touch-and-go if your fitness can back it up.

Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

Adaptation. Improve your aerobic capacity in a sports-specific context.

Feel. Your effort will increase as you get deeper into each interval (but aim to keep your pace). These should feel hard right from the first interval.

Debrief.
– How was your pace in each interval? How about on the repeat of each? Were you able to stay close to same score?
– How were your transitions? Did you keep moving through the whole interval each time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Barbell → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs)
Chest-to-bar → Pull-ups → Jumping pull-ups
Toes-to-bar → Toes-to-rings → Hanging knee raises

Snatch

3 Waves of:
35 Double-unders (before each Snatch set)
3-2-1 Snatch

Rest 3:00 b/t waves

Flow. 3 Waves @ increasing weights of: 35 DU, 3 Snatch, 35 DU, 2 Snatch, 35 DU, 1 Snatch. There is no set rest between the sets within a wave. The intent is you add the weight on the bar, re-focus and continue.

Example. Make sure your jumps in weight make sense (dont follow the %s blindly)
1 wave – 3 @ 65%, 2 @ 70%, 1 @ 75%
2 wave – 3 @ 70%, 2 @ 75%, 1 @ 80%
3 wave – 3 @ 75%, 2 @ 80%, 1 @ 85%

– (you can go for lighter %s / take smaller jumps), the main intent is for the weight in each set and each wave to get heavier.

Notes (A).
– This a sports specific weightlifting piece
– Drop the bar between each rep on the Snatch
– Adjust the percentages as needed to ensure you can build in weight on each progressive wave

Shoulder Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• AMRAP at 80% NT1RM

1:30/1:00/0:30 of each @ increasing pace
1) Bike ( Run )
2) Row
+
2 rounds
8 Scapula push-ups
8 Tension swings
8 Handstand shoulder shrugs
+
2 rounds
5/way Scapular rolls
5/side Single-leg DB snatch
5 Kneeling jumps
+
Once through
400m Bike ( 200m Run )
4 DB snatches
6 Chest-to-bar pull-ups
12/8 (cal) Row
8 Box jump overs
4 Handstand push-ups
6 Toes-to-bars

5x6 shoulder presses

AMRAP15+15

Block 1
10 Kettlebell swing
20 lunges
10 push up
150m run

Directly into:

Block 2
6 power clean
6 burpee
6 goblet squat
6+6 db snatch

Result is total rounds

snatch pull + power snatch + OHS practice

clean & jerk up to 80%

Maastaveto
3x5x65%

Week 2 of 8 of this cycle.
Strength
Back Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM