Press

A) Strict Press 4x5 (Tempo 2sec down)
*rest 2min between sets

B) Bench Press 4x5 (1s pause bottom) 1-2RIR
*rest 2min between sets

Strength Push & Pull

A) Build to days heavy 3RM Strict Pull Up
*between each set: 10-15 Ring Push Up

B) E3MOM: 3x10 Feet Elevated Ring Row
*between each set: 15-20 Push Up

Metcon

3-3-3-3 min AMRAP / Rest 1:30 min

• 20-25 GHD
• 15 Cal Ski erg +AMRAP: Max Reps SB Clean @60kg?

Accessory

A) 4x For Quality:

• 10-15 Strict Knee raise
• 10/10 KB Side Bend
• 30-45s/side Sideplank banded row

2 Rounds
10/side Xiao Pengs
10 Air squats
5 Jefferson curls
+
Bar MU drills – 1-2 rounds of:
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
Build to workout weight for KB clean and jerks
* Practice a few sets of the other movements as you build up
+
Once through @ workout weight
200m Run
3 Bar muscle ups
8 Wall balls
200m Row
3 KB clean and jerks
6 Toes-to-bars

Partner wod (YG,IG)

0:00-18:00
Buy in:
1500/1250m Machine
Then AMRAP of:
20 Wall Ball over the rack @6/4kg
20 Alt. DB Snatch @15/10kg
150 Simple Under

Rx+:
Medball @9/6kg
Dumbbell @22.5/15kg
75 Double Under

2' Rest

20:00-35:00
Buy in:
50 Burpee Box Step Over @60/50cm
Then AMRAP of:
20 Jumping Pull-up
20 Medball Bearhug Lunge
30s Partner Wall-sit

Rx+:
Burpee Box Jump Over
Kipping Pull-up
Medball @9/6kg

555
70/80/90%

WU 7min
Pystylankku käännöillä *10
KB swing * 10
Hollow r. * 10
Air squat *10

3 rounds (3min)
DL (160)
110 125 140

4 rounds (2.5min)
Kulmasoutu käsipaino *6
V-ups *12

4 rounds (4min)
T2R *6
Kahvakuula *8
Dipit *8

*- 1 Round
- 7,5min per zone / 1min Rest
- RPE 9
*

Zone 1:

1. Run 300m (at RPE 9)
2. Sled Push 15m (90% of max)
3. Clean Press x 10

Zone 2:

1. SkiErg 300m (at RPE 9)
2. Burpee Pushup 30m

Zone 3:

1. Run/Echo 300m
2. Row 300m (at RPE 9)
3. Lateral Snatch+Squat x 10

Zone 4:

1. Reverse SB Lunge x 10 (Max)
2. Mountain Climber / 1 Leg Donkey x 10
3. Plank + toe tap x 10
4. WB x 20

SET A I 4 rounds
6+6 heavy box step up
8 BB good morning

SET B I 3 rounds
8-10 kneeling quad ext.
8+8 clamshell
8+8 deficit banded knee raise

EMOM9: (40s on / 20s off:)
1. 1-hand KB swing
2. Heel touches
3. 20s+20s side plank lift

2-3 sets of Running Intervals:
800m @RPE 6
400m @RPE 2-3
400m @RPE 8
2min Rest btw sets

JERK Technique
With PVC and barbell
- Strict Press
- Dipp & drive
- Push press
- Push jerk
- Split jerk

Clean complex
10 min for quality:
2 push jerk + 1 jerk

2x15' AMRAP, 3' rest
5/5 one arm KB clean @ 20/12kg
10 burpee box jump
20m bear walk
40 DU

continue second AMRAP where you finished last

1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 Rounds
8 Scapular pull-ups
8 Handstand shoulder shrugs
8 Kang squats
+
Bar muscle-up drills – 1 or 2 Rounds (optional)
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
8 Wall balls @ increasing weight
+
@ workout weight
10 (cal) BikeErg
2 Bar muscle ups
4 Handstand push-ups
6 Wall balls
10 (cal) BikeErg