4x5 AHAFA
4x4 Snatch pull

5 mins to perform 5x5 false grip ring pull ups.

30 min amrap
21-15-9
Power snatch@50/35
BOB
15-12-9
Power snatch
Pull ups
12-9-6
Power snatch
C2B
9-6-3
Power snatch
BMU
*break how you like
*each section must be completed before moving on

Snatch
EMOM 20
1. 3 Squat snatches @60%
2. Rest
3. 3 Squat snatches @70%
4. Rest

2-3 rouds:

1 min UG hang
10 seated shoulder press, UG grip
10 + 10 side plank + legabduction

120 min

1.Strength

A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes.
A1. Deadlift – 3 @ 70-75%
A2. Strict (deficit) HSPU – 3 to 5
Abmat + 5 kg plate 5 x 3 reps
Abmat + tk 5 x 3 reps

1. Conditioning

Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice from the video library
Repeat part A after the movement flow

C. Prep all of the movements in the main conditioning piece of the day

D. Perform one practise round of (70-80% effort):
10 Calorie row
20 Double unders
10 Wall ball @ 9/6kg (20/14lbs)
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar
8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic power test)

A. In a 20 minute window (for max rounds and reps in the last part)

3 Rounds of
30/24 Calorie row
60 Double unders
30 Wall ball @ 9/6kg (20/14lbs)

THEN

6 Rounds of
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar

THEN in the remaining time, AMRAP

8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Result: 2 rounds + 1 T2B in second piece
HR 183/190

3.Strength
B. Alternate B1 / B2 for 3 rounds
B1. Front rack walking lunge – 8/side @ AHAFA, rest 1m before B2 >
Bicep curl 20 20 15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
35 35 35 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

RestDay!

200M Run

20Min OMEM
2 Burpees
5 Air Squats
7 Jumping Jacks

200M Run

5 Rounds of the following
5 HSPU
200M Run

5x5 Strict Press
5x5 Strict Pull Ups
Note: Alternating sets with Strict Press and Pull Ups

Session Two

Deficit Deadlift 5x8@moderate weight. (20/15kg plate under feet)

2 min max effort handstand hold (accumulate as many seconds as possible)
1 min rest

6min AMRAP
10 T2B
20 doubleunders
10 kettlebell swings 24kg/16kg
1 min rest

2 min max effort handstand hold (accumulate as many seconds as possible)