Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested clean and jerk warm up
A. Power clean + clean – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 47.5 50 / 52.5 55 55 / 57.5 57.5 60 / 60 62.5 c x. 57.5

Ilta: 130 min
WU for 10 min
Skill: BMU practice for 30 min
Progressions

B. Snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range

2.SPP (Conditioning)

A. For time
100 pull ups > 50
100 push ups > 50
100 air squats > 50
Time cap. 15 minutes
Result: 9.44
167/181

REST. 8 Minutes

B. 3 rounds for time
30/24 cal assault bike > 10 cal
15 power clean and jerks @ 60/40kg
Time cap. 12 minutes
Result: 10.50
177/183

3.15 min assault bike

Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Power snatch + hang snatch – 15 x (1+1) @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37.5 / 37.5 37.5 40 / 40 40 40 / 42.5 42.5 42.5 / 42.5 45 45

Ilta: 135 min
WU for 10 min
Skill: BMU practice for 30 min
Progressions

B. Clean and jerk – build to a heavy set of 3 cleans + 1 jerk for the day, aim for 5 to 7 sets @ 80-90%1RM range

2.SPP (Skill)

A. Alternate
A1. Overhead squat – 2 to 3 x 10 @ 40 – 65%1RM, Rest as needed before A2 / 32.5 35 kg
A2. Bar muscle up – 2 to 3 x 3 to 12, Rest as needed before A1 >
w/ red band / 5 7 reps

B. Alternate
B1. Power clean and jerk – 2 to 3 x 10 + 10 @ 40 – 65%1RM, Rest as needed before B2 / 30 32.5 kg
B2. Chest to bar pull up – 2 to 3 x 10 to 20, Rest as needed before B1 /
15 15

C. 10 minute EMOM – 3 to 5 Deficit handstand push up (increase reps and/or deficit from beginning of this training block)
> no decifit / 7x4 3x3

D. Rotate through at your own pace for 2 to 3 rounds > 1 round
D1. Chin over bar hold – Accumulate 15 to 20 seconds > C2B hold, 20 sec
D2. GHD arch hold – Accumulate 30 sec hold > hands ahead
D3. Handstand hold – Accumulate 15 to 40 seconds > FTW, 40 sec
D4. GHD sit up – 15 to 25 reps, tempo 2011 > 15 reps

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

pena 8 x 4

150 min

WU for 10 min
Skill: MU practice for 40 min
Progressions
Muscle up EMOM: 10 reps
Total muscle ups: 15 reps

1.Strength

A. Back squat
A1. Build to a heavy triple (3) for the day in 15 – 20 minutes
A2. Back off sets – 6 x 3 @ 85 – 90% of A1, go every 75 seconds

B. Alternate
B1. Weighted strict chin up – 4 x 5 @ AHAFA (as heavy as form allows), rest 1 minute before B2
10 10 10 4x7.5 kg
B2. Weighted strict dip – 4 x 5 @ AHAFA, rest 1 minute before B1
5 5 5 3x5 kg

2.SPP (Conditioning)

A. 7 minute AMRAP
7 power snatches @ 40/30kg (95/65lbs)
7 burpee box jumps @ 24/20″
Result: 4 + 7 power snatch
174/185

REST. 10 Minutes

B. 7 minute AMRAP
10 thrusters @ 40/30kg (95/65lbs)
12/8 cal assault bike
Result: 4 + 9 thruster
175/185

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

For time:
2min work/1min rest

Row 20cal
Tank push 5x20m
Row 20cal
Devils press 10 (2×20kg)
Row 20cal
Thruster 15 (50kg)
Row 20cal
Wall ball 20 (10kg)
Row 20cal
Weighted box over 25 (2x20kg)
Row 20 cal

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 85kg x 5, 90kg x 5, 100kg x 10
Week 6: 82.5kg x 3, 95kg x 3, 107.5kg x 10
Week 7: 90kg x 5, 100kg x 3, 112.5kg x 10
Week 8: 47.5kg x 5, 60kg x 5, 72kg x 5
Week 9: 82.5kg x 5, 95kg x 5, 110kg x 10

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

20 min amrap

BEAR COMPLEXES SHOULD BE DONE UNBROKEN - TRY TO NOT LET THE BAR REST ON GROUND BETWEEN THE 2 REPS, NOT EVEN TO REGRIB....... SQUAT CLEAN IS ALLOWED AS A COMBINATION OF THE FIRST TWO MOVEMENTS OF THE COMPLEX

• 22 Cal Row
• 2 Bear complexes 70kg
• 20m Prowler push 120kg added

SCORE IS THE NUMBER OF COMPLETE ROUNDS - ADDITIONAL REPS IS NOTED AS A NOTE

"BOUNCY HOUSE"
4 MINUTE AMRAP
3 Rounds:
-12 Deadlifts
-9 Hang Power Cleans
-6 Jerks
Time remaining: Max Calorie Row

REST 4 MINUTES

4 MINUTE AMRAP
2 Rounds:
-12 Deadlifts
-9 Hang Power Cleans
-6 Jerks
Time remaining: Max Calorie Row

REST 4 MINUTES

4 MINUTE AMRAP
1 Round:
-12 Deadlifts
-9 Hang Power Cleans
-6 Jerks
Time remaining: Max Calorie Row

RX 75#/55# - 95#/65# - 115#/75#
RX+ 95#/65# - 135#/85# - 155#/105#

1.Snatch

• 65%/2
• 70%/2
• 75%/2
• 80%/1
• 85%/1

2.Clean & Jerk

• 65%/2
• 70%/2
• 75%/2
• 80%/1
• 85%/1

3.Back Squat

• 60%/3
• 70%/3
• 75%/3
• (80%3)3

4. for time

21-15-9

• ohs 61kg

3- 2- 1

• rope climb