EMOM 12 (0:40/0:20)

1) Sled push
2) Farmer’s carry
3) Rest

– Choose challenging weights that still allow you to keep working for the whole 40-second work window each time

3 Set For Time

1 Mile Echo
6 Push Jerks @ 78% ( Rack )

Rest 1 minute between rounds.

70 - 80 Minutes @ HR Zone 2 - 3

7 Minutes Any Machine
Free HSPU Practice 2 minutes
2 Squat Snatch 70 - 80%

7 Minutes Any Machine
20 GHDSU

This weeks focus is heavy snatch, on session 2 of this week we will build up to 95% of 1RM snatch

Day 1 this week is clean & jerk technique focused with our tall jerk as a primer before we move onto the complex, see below;

Tall jerk
4 x 3 @ 60% of 1RM clean & jerk

Power clean, clean & jerk complex
1 @ 60% of 1RM clean & jerk
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%

Back squat
Build to a heavy 5RM
then complete 2 drop sets of 5 @ 90% of heaviest 5 achieved

Optional accessories
3 x 10 dumbbell Arnie press
3 x 10 supinated grip pull up (banded if needed)
3 x 100ft D-Ball carry

8 x 200m ( rentoa kovaa ) Rest 90 sek.

4 x 800m ( rentoa kovaa ) Rest 2:30

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
EMOM 4 @ workout pace
1) Run
2) SkiErg
3) BikeErg
4) Row

4 Rounds For Time:

500/450m Row
3 Rope Climbs
7 Push Jerks 70/50kg

TC 20

Hip thrust

3 x 12 @ RPE 7 (3 RIR), rest 2:00-3:00 between sets