A,
Week 2

Block Clean & Jerk : 3-3-3-3

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

B,
3 rounds for time of:
20 Dumbbell Snatches @32/22,5kg
10 Back Squats 102k/70kg (from rack)

Goal: sub 12 mins

C,
3 rounds for quality of:
10 Ring Walk Outs
10 Seated Barbell Good Mornings, pick load
20 Russian Twists, pick load

Rest as needed between rounds.

Warm up(10)
3rds
50m run
10 jax
10 heels to rear
10 pik n grass

WRK(28)
WRK 8:00 REST 2:00 x3
12 bent over row/ring row/8 pull ups
100m run
12 hand release push ups
24 squats tempo(one sec down-one sec hold-one sec up)
12 body builders
100m run
12 alternating sit ups

Finisher
50 alternating toe touch
1:00 quad stretch

Skilss

A,
Zercher Carry 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

5x 15m

B,
In 5 mins do:
Run, 800 m
max reps in remaining time Push Jerks @70/47kg
-- Rest 1:30 --
In 4 mins do:
Run, 600 m
max reps in remaining time Box Jump Overs @60/50cm
-- Rest 1:30 --
In 3 mins do:
Run, 400 m
max reps in remaining time Double Unders

Goal:
Have 1 min or more to work on each movement.

C,
4 rounds for quality of:
Glute Bridge Hold, 20 secs
4 Glute Bridge Walk Outs
Single Leg Glute Bridge Hold, L 10 secs/R 10 secs
2 Glute Bridge Walk Outs

Rest as needed between each round.

A,
Every 1 min for 12 mins, alternating between:
10 Dumbbell Thrusters @22,5/15kg
10 USA Kettlebell Swings @32/24kgkg

B,
For quality:
3x6 L/6 R Tempo Split Stance Deadlifts, pick load
3x6 L/6 R Single Arm Dumbbell Static Hold Rows, pick load
3x3 Tempo Ring Dips

Tempo Split Stance Deadlifts- 3 secs down and 3 secs up
Single Arm Dumbbell Static Hold Rows- one arm holds weight at chest while other arm rows
Tempo Ring Dips- 3 secs down and 3 secs up (use legs for assistance if needed)

RPE 6-7/10 on all movements.

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.

5min of animal walks
(gymnastics)

---

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

---

2 rounds of banded shoulder
flow

145 min
Warm up for 20 min

1.BCTB
- BFLY x 45
- BCTB x 15

2.WL
A. Clean complex
4 x 2 Clean + 2 Jerk
x 70-75 % / 2 reps in the tank
- 50 50 52.5 52.5
- New set every 3 minutes

B. Power clean
2 Power clean x 70 % 47.5
2 High box jump*
2 Power clean x 75 % 50
2 High box jump
2 Power clean x 80 % 55
2 High box jump
2 Power clean x 85 % 57.5
2 High box jump
2 Power clean x 90 % 60
2 High box jump

3.Metcon
Barbell cycling efficiency
For time:
20 STOH 30 kg
20 Wall ball
16 STOH 35 kg
20 Wall ball
12 STOH 45 kg > 40
20 Wall ball
8 STOH 50 kg > 45
20 Wall ball
4 STOH 60 kg > 50
20 Wall ball
Time: 12.02
(Time cap was 12 minutes)

4.Accessory
- Not done

E90S for 15min
1: weighted pull up, Build up to 3rm in 5 sets
2: Banded Nordic hamstring curls x6-8
+
3 rounds
60sec Row for cal
30sec rest
60sec Kb swing
30sec rest
60sec DB Renegade row
30sec rest