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.

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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

EVERY 1:30 x 6 SETS
1 Power Clean
+
2 Hang Power Cleans

*Start Light and build up

PERFORMANCE
IN TEAMS OF 2 ON A 12:00 RUNNING CLOCK
150/125 Cal Bike/Row/Ski
-Max Synchro Burpees in Time Remaining

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FITNESS
IN TEAMS OF 2 ON A 12:00 RUNNING CLOCK
125/100 Cal Bike/Row/Ski
Max Synchro Burpees in Time Remaining

• P1 works on the cals while P2 rests. Split Cals as needed.
• Burpees are completed together.
• Score is Reps of Synchro Burpees

1RM Push Press