WL:

1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

95x3
115x3
135x3
155x3
185x3
205x3
215x3
225x3
205x3

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90% (didn't complete because I couldn't drop the weights at Fitworks)

135x3
185x3

Accessories:

1) Push Press – 5×5@90% of Monday’s 5rm

145x5
145x5
140x5
140x5
140x5

Strength

1a) Back Squat – 5×5@90% of Monday’s 5rm

205x5
225x5
250x5
225x5
225x5

1b) Bench Press – 5×5@90% of Monday’s 5rm (185)

165x5
165x5
170x5
170x5
170x5

135 min

Skill: BMU practice for 20 min

2.SPP (Conditioning)
A. 5 rounds, each for time
15 cal Assault bike
12 deadlifts @ 70/47.5kg (155/105lbs) > 35 kg
9 hang squat cleans
6 push jerks
3 ring muscle ups > 2 bar muscle ups
Start a new round every 5 minutes > 6 minutes
Score. Your fastest + slowest round times (e.g. 2:40 + 3:00 = 5:40)
Result: 4:26 + 4:39

1.Strength

B. Alternate between B1 and B2 for 4 rounds
B1. Bench press – 10-8-6-4 @ AHAFA (as heavy as form allows), rest 1 – 2 minutes before B2
35 40 42,5 47,5 kg
B2. Single arm DB row – 12 reps / side @ AHAFA, rest 2 minutes before B1.
35 35 35 35 lbs

C. Additional: strict ring MU practice for 20 min

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

21.18.15.12.9.6.3

▼ Push Press ▼
▲ Burpees Over Bar ▲

8' EMOM
3 pow clean+3 front squats+3 push jerk
Increase the weight every round

4 Rounds for time
400m Run
20 Burpees
40 Double Unders

1 RM Shoulder to overhead
1 RM Push Press

AFAP
- 21 - 15 - 9
--- Clean (40/25 Kgs).
--- Hand release burpees over the bar.

10-9-8-7-6-5-4-3-2-1
Push ups (even wide, odd narrow position)
Tuck-ins

For time (85 % of max effort):

5 rounds

10 C2B
10 HSPU
200 m run

Plyo pushups 4x5 reps