Halting back squat, 5 x 3, 70 % of 1 RM (you should be able to do 12-15 normal back squats with this weight)

Back Squat

1-1-1@AHAP

(10x50%, 8x60%, 5x70%, 3x80%, 2x85%, 1x90%, 1x95%.......)

Weighted wide grip pull up, over hand grip.

3 x 5

“TK”

AMRAP in 20 minutes of:

8 strict pull-ups
8 Box jumps 36/30” (90/75cm)
12 KBS 32/24kg

@Skillday

Work on your weaknesses for 20-30min.

---

3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Run/Jog 400m or other monostructural activity
2) 5-10 Ice-Cream Makers
3) 10-30 Handstand Plate Step-Ups
4) 8+8 Banded Reverse Lunge
5) 8 Prone KB Row, Tempo 30X3 (3sec down, explosive up, 3sec hold at the top)
6) 20 Russian Twist

Working for 15 mins
Hit 5’s touch and go.

Main focus is moving well and not maxing out

EMOM30

Min 1: UB WB shots 10-12 reps (9/6kg)
Min 2: Strict C2B/pull-up 5 reps
Min 3: DU 40 reps // 40 sec DU practise
Min 4: UB Push-up 10-12 reps
Min 5: Russian swing 10-12 reps @heavy KB
Min 6: Rest

L2: Strict c2b

1) Monostructural
2) Rounds 1-5: Sandbag Ground to Shoulder,
Rounds 6-10: 5 Devils Press
3) Rest

"The Chief"

Five 3-minute AMRAPs

AMRAP in 3 minutes
3 Power Cleans 60/42,5kg
6 Push-Ups
9 Air Squats
Then Rest 1 minute

Repeat 5 times

*Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
*

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

VARIATIONS

Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Teenagers 14-15:
Boys snatch 65 lb.
Girls snatch 45 lb.

Scaled Teenagers 14-15:
Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees