5 x 7 Min AMRAP (with 1min REST between AMRAP's)

A.
4 Pull-ups
8 Push-ups
12 Air Squats
SkiErg for Calories

B.
7 Burpees
7 Sit Ups
Row for Calories

C.
15 Wall Balls, 20/14 lbs
Echo Bike for Calories

D.
8 DB Snatches, alternating 22,5/15 kg
8 DB Goblet Squats, 22,5/15 kg
BikeErg for Calories

E.
10 Ground to Overhead, 15/10 kg plate
8 Walking lunges, 15/10 kg plate
Burpee box overs

Person 1 does all the movements, then swap to Cardio machine.
Person 2 is at Cardio machine until relieved by P1.
Person 3 Rests until P1 is finished doing all the movements.
(P1 -> P2 -> P3 -> P1 -> P2 -> P3...)

The teams score will be the total number of Calories and burpee over box completed within the 7-minute time.

Squat Clean & Split Jerk

7 x every 3 min

Built up to a heavy double

RPE 7-8

---

Goal & Intensity
-Develop full-body strength and coordination through progressive Olympic lifting.
-Practice clean receiving position and stable split jerk mechanics.
-7 working sets building toward a heavy but controlled double.
-Each lift should feel strong and technically sharp.
-RPE 7–8, heavy but not maximal.
-You should feel like you could do one more good rep.

Coach’s Tip:
Prioritize clean footwork and balance in the split jerk.
If technique breaks down, reduce the load before increasing again.

In pairs YGIG:

25min
1000m Row
Burpees (Slow pace during pair rows 1000m)

+

25min
1000m Row
TGU w/ KB (Alternating arms, focus on perfect form and don't go too heavy, during pair rows 1000m)

HR LOW HR LOW
Max 75% of your max HR

3 Rounds

YGIG / Heavy Quality

12 + 12 Half Kneeling KB Press

12 + 12 KB Row

(add weight to previous week)

10 Sets Alternating A) and B)

2min ON

Part A)
15 KBS 24/16kg
12 Alternating Step Back Lunge (w/ KB)
9 T2B
1min OFF

Part B)
50 DU
10 WB
Row Cal (Remaining time)

HR 70-80%

40min low intensity rounds of:
6 burpees
9 Thrusters
10 Kb snatch- 5/5

Keep your HR under 70% of max HR!

1) 8 + 8 DB Push Press
2) 12 Goblet squat
3) 12 Alt. DB Snatch

@ technical unbroken loads

3 Rounds:

12 Step Back Lunge in Front Rack (AHAFA)

2min Rest

10 + 10 One Leg Deadlift (AHAFA)

2min Rest

burpees

5x5 bench or floor Press