1. 10 hang squat clean 35kg
2. Wall walks 3+
3. rest

5min of animal walks
(gymnastics)

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2 rounds:
5+5 KB windmills
10 Banded good mornings
5+5 KB bottom-up press
10 Kangaroo squats

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2 rounds of banded shoulder
flow

A,
Record your best Clean & Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day in 20 mins.

B,
Every 5 mins for 20 mins do:
20 Hand Release Push-ups
10 Pull-ups
5 Hang Power Cleans @102/70kg
10 Pull-ups
20/17 Row Calories

Goal: 4 mins or less/round

C,
Midline
3 rounds for quality of:
Side Plank, L 20 secs/R 20 sevs
15 Parallette Shoot Throughs
10 L/10 R Lateral Med Ball Toss, pick load
5 Strict Toes-to-bars

Rest as needed between each round.

2-3 Rounds of

Amrap 4 min
40/30 Cal Row
Max Cal Bike Erg

-- 1 Min Rest --

Amrap 4 min
40/30 Cal Bike Erg
Max Cal Ski Erg

-- 1 Min Rest --

Amrap 4 min
40/30 Cal Ski Erg
Max Cal Row

-- 1 Min Rest --

For time
800m run
25 thrusters 42.5kg
25 ctb
800m run
25 ohs 42.5kg
25 ttb
800m run
25 front squat 42.5kg
25 pull up

Snatch
5 sets of 2 - pause above the knee, below the knee then finish. Add 1-3kg from last weeks set of 5

Snatch pulls
3 sets of 5 @ 85% of 1RM snatch

Press in spilt
4 sets of 5 reps to work on balance in receive of spilt position - moderate load 7RPE
YouTube for press in spilt

Tempo front squats
4 sets of 3 reps - 5 second on the way down, controlled on the way up - 5kg increase from last Monday’s front squats

Additional extras

DB bent over row - 3 sets of 10 as heavy as possible 9RPE
Lat pull down - 3 sets of 10 7RPE
Bird dog 3 sets of 10
YouTube for bird dog -

Kettlebell clean and press 5 x 5 (one arm at a time).
Rest 2 min. After each set.
Start light and do 5 sets with climbing weights.
Main focus on getting the technique right for the clean and using full range of motion in the press.
No push pressing.

A,
7 rounds for quality of:
Bike, 3 mins
2 Front Squats, 85% 1RM

Bike / Row- RPE 7/10

B,
5 rounds for time of:
15 Dumbbell Burpees, 17,5/12,5kg
15 Dumbbell Squats, 17,5/12,5kg

Goal
Sub 13 min

C,
Stretch/Recovery:
:90 sec Pec Stretch/side
:60 sec Lying Leg Crossover Stretch/side
:90 sec True Hip Stretch/side

5 min Foam Roll/Smash trouble spots

A,
Hang Snatch 2-2-2-2-2

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

Week 4

Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
For 3 cycles:
AMRAP in 5 mins of:
12/9 Bike Calories
6 Hang Power Cleans, 84/57kg
3 Bar Muscle-ups

Rest 1:30 between each cycle.
For each cycle restart the AMRAP.

Goal
Maintain the same rounds on each AMRAP

C,
Complete as many rounds as possible in 8 mins of:
Double Kettlebell Overhead Carry, pick load, 15m
10 L/10 R Kettlebell Figure 8s, pick load
15 Band Pull Aparts
10 Banded AbMat Sit-ups

Focus on quality of movement rather than rounds completed.

TEAM OF 2
COMPETE AGAINST YOUR TEAMMATE
FROM 0' TO 5'
BOTH ATHLETE SET THEIR TIME TO BEAT
2 ROUND
10 BURPEES
10 DOUBLE DB FRONT SQUAT 22.5/15 -15/10
10 KB A.SWING 32/24-24/16
FROM 5' TO 7' REST
FROM 7' TO 12
BOTH ATHLETE TRY TO BEAT THE EATCHOTHER TIMES
FROM 12' TO 14' REST
FROM 14' TO 16'
BOTH ATHLETE SET THE REPS TO BEAT
MAX WALLBALLS
FROM 16' TO 18' REST
FROM 18' TO 20'
BOTH ATHLETE TRY TO BEAT EATCHOTHER MAX REPS