"Painstorm XII"

For Time

400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

M: 20kg W:15kg

TC 32

"Randy"

For time :
75 Power Snatch @34/25kg

Deadlift
1x5 @65%
1x5 @75%
1x5+ @85%

• Last set is an AMRAP set. RPE 7 there
• - Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
• Week 2 of 6

Front squat 2x20x55%

Clean singles
5x1
Build up to something heavy, make sure it's a squat clean

Back Squat
1x5 @65%
1x5 @75%
1x5+ @85%
Last set is an AMRAP set
Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
Week 2 of 6

PERFORMANCE
ON A 10:00 RUNNING CLOCK...
Max Cal Bike/Row/Ski*
*Every 2:00 including 0:00 complete 8 Russian KB Swings + 8 KB Goblet Squats @24/16kg

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FITNESS
ON A 10:00 RUNNING CLOCK...
Max Cal Bike/Row/Ski*
*Every 2:00 including 0:00 complete 5 Russian KB Swings + 5 KB Goblet Squats @ light

• RPE 8
• Video: https://vimeo.com/820783956?share=copy

Pike Push-ups on Box

4 x( 8 - 12 )

Go Every 3:00

EMOM 15
Clean + Hang Clean + Front Squat + Jerk

PERFORMANCE
AMRAP x 12 MINUTES
1 Burpee Ring/Bar Muscle-Up*
10 Wall Balls @ 20/14
100m Run

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FITNESS
AMRAP x 12 MINUTES
1 Burpee Pull-Ups*
10 Wall Balls
100m Run

*Increase Reps by 1 each round.
- RPE 8
- Video: https://vimeo.com/816658919