Banded deadlift 6-6-6-6 reps

125 min

1.WL
Clean - 8-12 x 1-2 @ 65 % + 1 RM
- 2 x 47.5-60
- 1 x 62.5-67.5

2.Strength
- Back squat
4x6x65
- Trap bar DL
- Leg press
- Hip thrust
3x12x60
- Rear kick
- Hamstrings
- Abduction

Zercher Box Squat 5 x 4. Rest 2:00
- build to a heavy 4
- parallel box

"8 Front Squats 80/60
16 Over-the-Bar Burpees
32 Double Unders

6 Front Squats 80/60
12 Over-the-Bar Burpees
24 Double Unders

4 Front Squats 80/60
8 Over-the-Bar Burpees
16 Double Unders "

CONDITIONING
For time:
1K Bike
2:00 - Max 100 ft. Crossbody Carry (53, 35)
500M Row
2:00 - Max 100 ft. Front Rack Carry (53, 35)
750M Bike
2:00 - Max 100 ft. Double KB Overhead Carry(53, 35)
750M Row
2:00 - Max 100 ft. Crossbody Carry
500M Bike
2:00 - Max 100 ft. Front Rack Carry
1K Row
2:00 - Max 100 ft. KB Overhead Carry
- Goal: Maintain a consistent output on both the Bike and the Row, and maintain good posture during the Carries

Rx+: (70, 53)
L2: (45, 30)
L1: (35, 20)
30:00 Time cap

EXTRA CREDIT
AFAP -
40-30-20-10
SA Banded Pushdowns (reps on each arm)
Banded Hammer Curls

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

20 sets for distance:
:40 standing bike
:20 seated bike

Hang Snatch Pull (Above knee) + Hang Snatch High Pull (Above knee) + Hang Squat Snatch (Mid Tight)
7 x ( 1 + 1+ 1) x 50% - 60%
Send off 1:30

Warm Up
500m Row
Mobility
15 HSPU
15 Strict Pullups
15 Goblet Squats
15 T2B
Goodmornings with bar

Strength

MetCon
7 min AMRAP
7 Thrusters (95/75)
7 Pullups

record total reps

Pause Front Squat w. 2sec pause at the bottom pos. x 2 x 6 sets@80%

Clean double daily max (NO TNG)

Metcon (5 Rounds for time)
5 rounds; each for time; Work: Rest 1:1
250m Row
14 Wall Ball@9/6kg
7 Power Snatch@40/30kg

Metcon (No Measure)
30sec Ring Push-up hold
15/15sec Heavy KB Side hold
x 3 sets

12' AMRAP

6 OHS 60/40

3 D ball shouldering 60/40