For total reps

• 4 minutes of overhead squats
• 4 minutes of rope climbs to 15 feet
• 4 minutes of thrusters
• 4 minutes of wall walks

♀ 105-lb barbell
♂ 155-lb barbell

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

SET A I 4 rounds
6+6x bulgarian split squat
16x plank miniband knee to chest

SET B I 3 rounds
10x banded hamstring curl
12x cossack squat alt.
6+6x banded half kneeling rotation

9 x 30s / 15s off:
1. Plank leg lift
2. Russian twist
3. Plate leg lowers

4 rounds of:
8 Ab-wheels
16 Mountain climbers
8 Weighted AMSU
16 Russian twists
8 Reverse crunches
16 Windshield vipers
Rest

AMRAP 12
3 Wall walk
3-6-9-12…Thruster
3-6-9-12…Burpee over bar

RestDay!

Warm-up

5-minute Row @ easy pace (nose breathing)
+
Barbell warm-up
10 – 8 – 6 – 4 – 2 of each movement
Deadlift – Hang muscle clean – Push press – Hang power clean – Thruster – Power clean – Hang squat clean
You can break this into sets as wanted. Start with an empty barbell and add load on each round
+
Continue to build up to the working weight for the barbell movements
Warm-up for the other movements between the barbell sets

Accessory: 2 Sets for Quality

10+10 - 3point single arm DB row
10 Seated Band Row
10+10 Side Plank Rotations

BikeErg warm-up

5:00 @ 50-60%FTP20 (easy)
+
Lunge Flow
Work through 2 rounds of the flows on the video.
+
Each minute, progressively harder:
1:00 @ 60% FTP20
1:00 @ 70% FTP20
1:00 @ 80% FTP20
1:00 @ 90% FTP20
1:00 @ 100% FTP20
+
2 Rounds
0:30 @ 100+% FTP20 (moderate hard)
1:30 @ 70% FTP20 (moderate easy)
+
1:00 @ 50-60% FTP20 (easy)