12 - 9 - 6 reps of:
Burpee to jumping pullup
Full snatch, 30kg

15min EMOM
10 Wall Balls + 5 Handstand Pushups
10 Toes-to-bar + 5 Burpees
30 Double Unders + 10 Pushups

105 min
WU for 15 min
1.Weightlifting
Snatch WU
A. Hang clean 9x1 @ 65 % + 1 RM, EMOM, move up on weight every 3 min.
3x45 3x52.5 3x57.5
B. Snatch
Build to a heavy double for the day

2.SPP (Conditioning)
A. 3 rounds for time:
90 DU
30 C2B > 10 strict pull ups, torn hand
15 deadlift @ 85 kg > 60 kg
Result: 11.44
171/184

3.Cool down
5 min AB, LF

3rnds fot time:

1000m Bike
30m Weighted walking lunges
1000m Bike
30 Burpee board jump/ GHD
1000m Bike
30 Deadbug + Tuck ups + alt. V-ups

A,
Hang Clean & Jerk 2-2-2-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 secs lowering to the hang then GO! Regular tempo on the split jerk

B,
3 rounds for time of:
21/17 Assault Runner Calories
15 Bar Facing Burpees
9 Front Squats, 84/57kg

Goal
Sub 12 min

C,
Zercher Carry 1-1-1

Use the heaviest weight you can for each set.
Rest 2 mins between sets.

3x 30m

WEIGHTLIFTING PROGRAM: NO MISSES!!
1. front squat: 3, 2, 1, 1, 1, 1, 1 (record this weight)
2. Pwr snatch+snatch balance no dip+snatch: 1+1+1 x 5 sets
3. snatch: 1, 1, 1, 1, 1……no misses, go how you feel
4. 5 sets x 3 reps - snatch high pulls: (this is like elbows high and outside with the Burgener warm up, but taken from the floor. do not forget to finish with a high chest while driving then pulling bar up under the chin keeping elbows high and outside!!)
5. back extensions: 10, 8, 6….use weight if you can….not much
6. 100 ab mat setups using a weight behind the head while sitting up.
7. 1 MIN LUKE WARM SHOWER THEN 1 MIN COLD RINSE X 3 SETS!!!

12 mins
Build the heavier set of :
Back rack walking lunges 10 steps
Front rack walking lunges 10 seps

Metcon (AMRAP – Reps)

Tabata (8rds Each)
Bench Press
-Rest 4 mins-
Tabata
Ring Rows *
* Ring height is set to where top of the ring sits at the hips. Feet are placed on a 24in box or Bench. *

Core Work

3 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Rock Hold
– Rest 1 min between rds –

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3 x 10 push-ups, 2 min rest between

15 min EMOM:
10 WB 6 kg every minute

5x3 shrugs @ 80kg
12x1 pulls @ 100kg

1. back squat: 3, 2, 1, 1, 1
2. cleans: 1, 1, 1, 1, 1……no misses.
3. eccentric clean deadlifts: clean deadlift the weight to high hang. lower wt to 1″above floor…repeat. 3 sets x 3 reps…..choose weight accordingly. record cleans