Warm up(10)
2 rounds
20 plyo
10 squats
20 high knees
10 single leg deadlift

GRT(20)
5 giant sets
10 sit ups
10 upright row
10 alt shoulder press
10 burpees
10 v-ups

Finisher
1:00 samson stretch

Clean pull
4x4 80% from clean 1rm

Warm Up
5 min cardio machine of your choise
perform 3 inch worm with push up every min. total 15 reps
then 2 rounds of :
10 scapula pull ups
5 kip to swings
5 kip knee raises
10 ring row
10 kb tater (kbs+goblet squat)
10 bench press (tempo slow down, fast up)

Mobility

Clean & Jerk: Build to a 1RM in 10 sets. Rest 2:00
- sets of 3-2-1-1-1-1-1-1...
- Option: Technique work performing 8 x 2

Every 90"s for 10 Rounds Snatch complex

1 Snatch grip Deadlift
1 Hang snatch pull
1 Hang squat snatch

Rowing “Nancy”
5 rounds for time:
300m Row
15 OH squats

Power Clean

A) Build up to days heavy 3RM (drop and go)

*E2MOM Till failure

B) 3 Rounds:

2min on/1min off:

• 15 Cal Echo
• Amrap PC @80% from 3RM

Competition Workout

3 Rounds For Time:

• 21 WB
• 15 High Box Jump
• 9 1-Arm Devils Press @50lbs

Optional Accessories

3-4x For Quality:

• 10-15 Lu Raise (2x Plate)
• 15-20 GHD Hip Ext
• 10/10 KB Gorilla Row

145 min
Warm up for 15 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Weighted chin up re-test
2 RM weighted chin up in 10 minutes
- 10 20 (25) (24)

B. AMRAP2
Max reps strict chin up
- 21

C. AMRAP2
Max reps strict HSPU
- Not done

D. AMRAP2
Max reps horizontal ring row
- Not done

3.Conditioning
A. Row progression
4 min Row @ 22 SPM
3 min Row @ 24 SPM
2 min Row @ 26 SPM
1 min Row @ 28 SPM
Avg. pace: 2.11.3/500 m

B. Assault bike
10 min VK1-VK2
Avg. pace: 61 rpm, 316 watts
Total cals: 139

Workout