Power Clean + Hang Power Clean
Build to a heavy 1 + 1 over 6 sets. Rest 2:00
-Aim to match or improve on last week
Option: Technique work sets of 3 Clean Deadlifts + 3 Hang Power Clean

10min warm up bike (PK1-2)
*
30-40min for quality:
4min machine
30 DU
3+3 turkish get up
6+6 s.a ohs (Db or kb)
9+9 suitcase deadlift
*
10min cool down bike (PK1-2)

Target HR zone - PK 1-2

For time

• 3 snatches
• 3 burpees over the bar

♀ 95 lb
♂ 135 lb

AMRAP 15:00
15 Cal Bike/Row/Ski
40m each Single Arm Farmer Carry
15 Cal Bike/Row/Ski
50/30 Push-ups (scale to complete in 3 'easy' sets)
15 Cal Bike/Row/Ski
50 Hollow Rocks

Squat Clean

A) WU 3-4x For Quality:

• 3 Bear Complex (PC+FS+STOH+BS+STOH Behind the neck)
• 3 DB Squat Jump

B) Primer

1) E2MOM X6:

• 3 Position Squat Clean (Floor, Below, Above Knee) *Start Light, advance to moderate

2) E2MOM X6

• Squat Clean + Hang Squat Clean *From moderate to heavyish

3) EMOM Until days heavy technical

• 1 Squat Clean

Clean Pull

• 3x3 @110-120% *rest 2-3min between

Metcon Lifting

6x 2min on/2min off:
Alternating A&B

A) 18 Cal Echo Bike +
AMRAP: C&J @60kg

B) 20 Cal Row +
AMRAP: Burpee Over Bar

Accessories

A) EMOM 12:

1) 45s KB Fr Hold (Heavyish)
2) 10-15 Heavy KB Swing
3) 30/30s KB Suitcase Hold
4) Rest

Band Stability Adductor Plank Walk: 3 x 8-10 each. Rest 60s.

Midline

5x15 GHD Sit Up
Rest 2 mins between sets

Tabatha Hollow/Arch

3-5 Rounds of

5-10 ring dips
10-12 weighted box step ups
3-5 wall walks
12-15 sumo dl with kb

Front squat (lift from ground) 5 RM, then max reps @ 90 %

4 sets ( Go every 4-5min)
20m Plate Push
20 SB Bearhug Carry
20-30sec each Plank around