Banded deadlift 6-8-10-12 reps

3 rounds:
12 Front rack lunges
12 DB squat
-rest 1-2 min between rounds-

EMOM 6
1. 8-10 bulgarian split squat (right)
2. 8-10 bulgarian split squat (left)

1 clean pull + 2 hang power clean

Go every 1:30

Partner Wod
11 min Amrap
5 Pull up/ Ring row
7 Air squats
10 alt. Db Hang power clean and jerk 22,5kg/15kg

You go round, i go round

• 3 Round not for time of:
Assault Bike 15/10 Kcal
Legless Rope Climb 1 reps
Rope Climb 2/1 reps
Deficit Handstand Push Ups (10/5 cm) 10/7 reps
Handstand Walks 30/20 m

A1) HS Against the box 3x24s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 5x1

Warm Up
Session 1 Total Time:
1 Hour 30 Minutes-1 Hour 45 Minutes (Warm-Up, Accessory Work Included)

3 Rounds:
1:30 Machine
50 Single Unders
15+15m Banded Lateral Side Step (Each Way)
15+15m' Banded Monster Walk (Forward/Backward)
15 Banded Air Squats
-Then-
Warm Up to Squat/Power Clean Weight

Workout
6 Sets:
50-100 Double Under
25/20 Cal Assault Bike / row / bike erg
5 Squat/Power Cleans 225/155
-Rest 1:1 B/T Sets-

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: 3 Minutes 30 seconds
Time Cap each set: 5 Minutes
STIMULUS
This is a faster sprint “ish” type workout with ample rest to allow you to recover
WORKOUT STRATEGY & FLOW
Double unders; These are ideally unbroken throughout

AirBike: This should take about 90 seconds or less each set at moderate/fast pace

Squat /PowerClean: You can build every 1-2 sets or stay at your starting weight based on feel and times each round. The starting weight should take less than 1 minute to hit and be under 70% 1 RM

Day 2
Part A - 4 rounds
Skipping - 100
Lateral lunge to high knee - 10 each leg
Spiderman plank - 12 each side

Part B - 4 rounds
Push ups - 15 (full range of motion) pause at bottom for 2 sec
Band pull apart - 15
Shrugs - weighted - 15
Medicinie Ball Crunches - 15

Part C - 1 round
20 meter sprints
As many as possible for 3 minutes
Rest 3 minutes
As many as possible for 2 minutes
Rest 2 minutes
As many as possible for 1 minute
Rest 1 minute
As many as possible for 30 sec.

Alternate days can run 3 - 5 km depending on cardio fitness, steady state running on treadmill.

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