120 min

1.Strength

A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes.
A1. Deadlift – 3 @ 70-75%
A2. Strict (deficit) HSPU – 3 to 5
Abmat + 5 kg plate 5 x 3 reps
Abmat + tk 5 x 3 reps

1. Conditioning

Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice from the video library
Repeat part A after the movement flow

C. Prep all of the movements in the main conditioning piece of the day

D. Perform one practise round of (70-80% effort):
10 Calorie row
20 Double unders
10 Wall ball @ 9/6kg (20/14lbs)
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar
8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic power test)

A. In a 20 minute window (for max rounds and reps in the last part)

3 Rounds of
30/24 Calorie row
60 Double unders
30 Wall ball @ 9/6kg (20/14lbs)

THEN

6 Rounds of
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar

THEN in the remaining time, AMRAP

8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Result: 2 rounds + 1 T2B in second piece
HR 183/190

3.Strength
B. Alternate B1 / B2 for 3 rounds
B1. Front rack walking lunge – 8/side @ AHAFA, rest 1m before B2 >
Bicep curl 20 20 15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
35 35 35 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

Front rack series Perform:

3 Rounds of A1) + A2) + A3)

A1) Scapula Mobility
Spend 3-5 minutes roling the scapular with a lacrosse bal. Spend at least 30 seconds working on each tight spot, applying gentle pressure Once you feel the tension releasing move on to the next spot
Demo Video:

A2) Tricep Mobility
Spend 2-4 minutes roling your triceps, using a barbel Make sure to not rol on your elbow joint If there is a sore spot, spend 30 seconds gently massaging that area before moving on to the next area.
Demo Video:

A3) Banded front rack mobility drill
Loop a band around your foot and hand, place your elbow onto the bar at shoulder height. Slowly and gently use your foot to create external rotation. Complete 6-8 reps per side, breathing as your press down on the band.
Demo Video:

3-5 rounds here

1. Jump rope @ relaxed pace x 30-45 sec
2. Cat/Camel x 8-10
3. Band rotation x 10e (can use med ball too)
4. Greatest stretch alive x 6 each side (rotate both ways)
5. Band pull-apart x 12
6. Band squat x 5-10
7. Band good morning x 5-10
8. Mini band hand walks on wall x 5-8 (up and down = 1)

2 rounds for time of:

18-14-10cal AB
9-7-5 Sandbag OTS 60/40kg

Rest 5min

18-14-10cal Ski
15-13-11 KBS 32/24kg

Rest 5min

18-14-10cal Row
21-19-17 STOH 40/30kg

• 1-1-1-1-1 of:
BB Clean & Jerk
70-75% 1RM

Lepo/eilinen

• 5 Round of:
Double DB Power Clean (2X22.5/15Kg) 10 reps
Double DB Front Rack Walking Lunge (2X22.5/15Kg) 20 reps

SPLIT JERK PRIMER
3 Sets of 3 Tall Jerk
3 Sets of 3 Jerk Balance
3 Sets of 3 Pausing Jerk Drives

Rest up to 60 seconds between sets, with the intention on these 9 sets being completed in roughly 10 minutes. This is a movement primer for the heavier loads to follow, so our weight selections here are purely for dialing in, and refreshing these specific movement patterns. It is also designed that with each passing set, we can increase the loading. Start with an empty barbell for the tall jerks, and climb ever so slightly each set. Your first set of jerk balances can start where you finished with the tall jerks, and the same goes for the pausing jerk drives.

30 min amrap

5 push-up
10 stiff legged DL with dumbbels
20 DU

10 Push-up
20 stiff legged DL
40 DU

15 push- up
30 stiff legged DL
60 DU
etc...

3 rounds:
250m Ski, easy
250m Ski, moderate
250m Ski, easy
250m Ski, moderate
Rest 2min btw rounds