MAP5 + FTP 20

Endurance 50 Minutes Of : ( HR Zone 3, Green )

1000m Bike
500m Row
400m Run

A: Halt clean pull + halt power clean @85% of clean pull 4x2
B: Power snatch + Squat snatch @80% of power snatch 4x2
C: Snatch Ladder 12-9-6-3-1 increasing weight

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-

8 total sets (4 each, alternating A&B)

A:
Every 4 mins
5/5 alt. Goblet Reverse lunge + box step up @20/12kg
50 double under / 1 min amrap DU or SU
5/5 Kb snatch @20/12kg

B:
Every 4 mins
10/10 renegade row @2x22,5/15kg
10 push up on dumbbells
10 dumbell Deadlift
10 burpee Pull up/ sc : target burpee

Back: 4 rounds of:
15 KB swings
10 MB slams
15 SDLHP
10 MB over shoulders
Rest

RestDay!

Next Week is Deload....

Every 3 min x 12 sets:
A. 30/25 cal row or bike
B. 25 med ball cleans 9/6 kg
C. 20 burpees to target

Rotate stations for total 4 sets per each.

A: btn split jerk + split jerk from rack 5x2
B: No contact squat clean doubles 5x2
C: Death by squat cleans @85%

Warm Up
3 rounds
1:00 Cardio
5-10 hr push ups
10 air squats
5 strict pull ups/ring row
:20 knee tuck hold

Metcon
EMOM 10 or 12
odd : Cardio @fast pace x 30 sec

even : wall ball shots 8-12 reps

Gymnastics
Every 30 sec for 10-15 times
burpee pull ups 2-3 reps OR rounds 1-6 JUST 4-6 BURPEES AND rounds 7-12 rounds 4-6 RING ROWS

Accessory Work
3 rounds
8-12 bicep curls (R/L)
8-12 tricep turns behind neck with single db
rest 1-2 min