3 mile run along waterfront

Run intervals

3 x 1600m @ 5k pace

– 2:00 rest between repeats* –

• If this rest is too short for you to recover enough to maintain your pace, you might have slightly overestimated your ability. Adjust your speed and increase the rest to 3:00 to maintain good quality ( = NOT slowing down significantly).

4 sets:
15/12cal Row
15 T2B
- Rest 1min btw sets

Mixed amraps:

9 min amrap:
9 med ball cleans 9/6 kg
6 burpees
3 HSPU

3 min rest

9 min amrap:
Row, ski, run or bike for meters

3 min rest

9 min amrap:
9 box jumps 24/20”
6 push ups
3 strict T2B

Alternate A1 / A2

A1. Strict press, rest 1:30 before A2
H3 @ 3 RIR (84+%)
+
2 x AMAP @ 90%H3

A2. Pendlay row – 2 x 8-10 @ RPE 7 (3 RIR), Rest 2:00 before A1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A1).
– Build to a heavy three (H3) with 3 RIR (heavier than 84%1RM), THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H3.

Snatch

A) E90SEC X5

• 1 Snatch Pull + 2 Hang Power Snatch @70-80%

B) E90SEC X5

• 2 Power Snatch (Drop and Go)

Start @75% and build up

C) Barbell Conditioning

5x30s on/30s Off:

AMRAP: Power Snatch @45kg

Back Squat

• 1x3 @70%
• 1x3 @75-80%
• Max Reps @85% (1 RIR)

Optional Metcon

AMRAP 9

• 10-15-20-25 etc. GHD Sit Up
• 15 WB
• 30 DU/45 SU

Accessory

A) 4 Sets Of:

• 8/8 Double DB Bulgarian Split Squat

-rest 90s-

• 10 Barbell Bent Over Row

-rest 90s-

B) 4 Sets Of:

• 10-15 Slider Hamstring Drag

-rest 90s-

• 10-15 DB Preacher Curl

3rnds for quality
5/5 alt. V-up
3/3 KB windmill
3/3 plank up

seated press w. BB 5x5 @rpe 8, rest 1'

Double unders practice

---

EMOM24:
1. 6 strict pull-ups
2. 15m DB's front rack lunges
3. 150m row
4. 6-10 push ups
5. max reps double unders / power jumps
6. rest

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 RFT

10 Push Ups
15 Dumbbell Front Squats
20 Dumbbell Russian Twists (10 per side)
15 Dumbbell Overhead Lunges
10 Burpees
1-Minute Plank Hold

Write dumbbell weight in comments