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

Back Squat 5-3-2-5-3-2
- aim for a bit heavier weights the second wave

PERFORMANCE
FOR TIME
50 Double Unders
30 Chest to Bar Pull-Ups
50 Double Unders
20 Front Squats @70/50kg
50 Double Unders
10 Power Cleans
50 Double Unders
50/40 Cal Bike/Row/Ski

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FITNESS
FOR TIME
75 Single Unders / Plate Skips
30 Jumping Pull-Ups
75 Single Unders
20 Front Squats @moderate
75 Single Unders
10 Power Cleans
75 Single Unders
40/30 Cal Bike/Row/Ski

• Cap 16:00
• RPE 8
• Video: https://vimeo.com/812524301

5 sets
4 Deadlifts @80%+
5-10 Strict Handstand Pushups

Snatch high pull + Snatch

10 x (2+1) @ 70-80 %

3 rounds
8-10 strict pull-up
8-10 tempo push-up (22X0)
Rest 2min

*Push-up can be weighted / deficit