For Time:
10 Shoulder to Overhead (95/65)
50 Air Squats
20 STOH (95/65)
40 Air Squats
30 STOH (95/65)
30 Air Squats
40 STOH (95/65)
20 Air Squats
50 STOH (95/65)
10 Air Squats

15-12-9 reps for time of:

Toes-to-bars
Wall-ball shots, 9KG ball
34KG Thrusters

4x80m
Db front rack, 2x20 kg
Focus on quality of front rack
Rest 90s btw rounds

21-15-9
Thrusters
Pull Ups

Warm up

10 rounds of:

• 10 front squats (95lb)
• 10 burpee pull up
• 10 swings (70lb)

Morning: 45 min
WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Slow pull snatch – 12 x 1 @ 65%+, go every minute. 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 40 40
40 42.5 42.5 45 45 47.5

Evening: 135 min
WU for 10 min
Skill: MU practice for 30 min
MU x 5 reps

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 2 front squats + 1 jerk for the day, aim for 5 to 7 sets @ 77.5-90%1RM range

2.SPP (Conditioning)

A. 12 minute AMRAP
8 (strict) handstand push ups > kipping, abmat
12 power snatches @ 40/30kg (95/65lbs) > 25 kg
16 pistols, alternating

Result: 4 rounds

Rest 8 minutes before part B

B. 12 minute AMRAP
1-2-3-4-5-6 etc. power cleans @ 85/57.5kg (185/125lbs) > 47.5 kg
1-2-3-4-5-6 etc. push jerks @ 85/57.5kg (185/125lbs) > 47.5 kg
12/9 cal assault bike

Result: 6 jerks @ round 7

3.Cool Down
A. Lunge Flow
B. 5 minute easy jog or walk, nose breathing only

65% x 5
75% x 3
85% x 1+
75% x 3
85% x 5+

10 KBS @32/24kg
10 abmat situp
20 DU

135 min
WU for 10 min
Skill: HSW practice for 20 min

1.Strength

A. Rotate through (1 set of each movement for 4 rounds)
A1. Deadlift (heavier than two weeks ago), rest 2 minutes before A2
1 x 7 @ 75-82.5%
1 x 5 @ 80-87.5%
1 x 3 @ 82.5-90%
1 x 5 @ AHAFA

A2. Back rack walking lunge – 4 x 6/s @ AHAFA (must be able to step through, progress weight from last week), rest 1 minute before A3
52.5 55 55 55

A3. Single arm DB row – 4 x 10 @ AHAFA (add load each set), rest 1 minute before A1
40 45 45 50

2.SPP (Skill)

A. Challenge of the week. NOT DONE

B. 2 to 3 rounds, each for time, start a new round every 3 or 4 minutes
12 overhead squats @ 40-50%1RM > narrow grip, 25 kg
24 toes to bars > GHD sit up
Results: 2.10, -

C. 2 to 3 rounds, each for time, start a new round every 3 or 4 minutes
12 push jerks @ 40-50%1RM > 30, 32.5 kg
24 box jump overs @ 24/20″
Results: 1.12, 1.37

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

150 min
WU for 10 min
Skill: HS practice for 20 min

1.Strength

A. Rotate through (1 set of each movement for 4 rounds)
A1. Back squat, heavier than two weeks ago, rest 2 minutes before A2
1 x 8 @ 72.5-80%
1 x 6 @ 77.5-85%
1 x 4 @ 80-87.5%
1 X 12 @ AHAFA

A2. Strict press – 4 x 3 @ AHAFA (progress weight from last week), rest 1 minute before A3
32 33 34 35

A3. Weighted strict chin up – 4 x 3 @ AHAFA (add load each set, progress weight from last week), rest 1 minute before A1
13 14 15 16

2.Conditioning (Rowing)

WARM UP
A1. Individual specific mobility work
A2. 3 rounds: 1min on : 1min off
A3. Thoracic flow

CONDITIONING

A. Rowing intervals
A1. 3 x 7:00 work*, 1:00 active rest
*low rate at <24spm
Avg cal/h: 814
Avg/500m: 2.12.8

Rest another 3:00

A2. 3 x 6:00 work*, 1:00 active rest
*low rate at <24spm
Avg cal/h: 834
Avg/500m: 2.11.1

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