AMRAP 12:00
½ Stairs / 250m Row/Ski
15/10 Hand Release Push-ups
30 Meter KB Front Rack Carry @24/16kg

• Rx+: 5-10 Strict HSPU

3-4 rounds for quality
15 Bar Kip (no pull-up, kip only)
6-12 Supinated Push-Ups
½ Stairs or 1:00 easy Jog

Push Press
Build to a heavy double in 5 sets. Rest 2:00
- Sets of 5,4,3,2,2
Option: 5 x 5 practice at moderate weight.

Sumo Deadlift against a band: 8 x 2 every 60s.
- Approx 55% of 1RM
- These are SPEED reps, reset on 2nd rep

A)
Sumo Deadlift against a band
8 x 2 every 60s.
- Approx 60% of 1RM
- These are SPEED reps, reset on 2nd rep

B)
Front Box Squat
Build to a heavy set of 4 over 4 sets. Rest 2:00

3-4 rounds for quality
6 Snatch Grip Pendlay Rows
12 each Bent Over DB Single Arm Rows
24 Band Pull-aparts
Rest approx 3:00

FOR TIME
27-21-15-9
Power Clean @60/42.5kg
Ring Dip, Bar Dip, Hand Release Push-up or Push-Up variation

• Record weight, time and pushing variation you used.

3 SETS x 4 MINUTES AMRAP
2-4-6-and so on...
Hang Power Clean + Overhead @ 42.5/30kg
Box Jumps @60/50cm

• Rest 1:30 b/t Sets-
• Reset to 2/2 at the start of each AMRAP.

PERFORMANCE
ON A 11:00 RUNNING CLOCK...
20 Overhead Squats @60/42,5kg
Immediately Into
6 ROUNDS
5 Shoulder to Overhead
50 Double Unders
Immediately Into
Max Overhead Squats in Time Remaining.

---

FITNESS
ON A 11:00 RUNNING CLOCK...
20 Front Squats @moderate
Immediately Into
6 ROUNDS
5 Shoulder to Overhead
80 Single Unders
Immediately Into
Max Front Squats in Time Remaining

• RPE 7
• Video: https://vimeo.com/873486322?share=copy

Floor Press
6-4-2 | 4-3-2

• Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.
• Week 3 of 5
• RPE 9