BikeErg

Max steady 20-minute effort for average watts/total calories/distance
Brief. Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 20-minutes.
Setup. Work through the PM monitor on the bike as follows:

1) “Select workout”
2) “New workout”
3) “Single time (20:00, split time 4:00)”

80% of your 5-minute pace (watts) is a good reference point if you’re unsure, for example: if you got avg. 395 watts, your pace here would be 316 watts.

Bear complex
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

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Goal & Intensity:
- Today we’re testing your max weight in the Bear Complex. This will be your summer starting point – unbroken sets with good mechanics.
- One round = 7 unbroken sets of the following barbell complex:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press (from behind the neck).
- Complete 5 unbroken rounds. Increase the load between rounds (not mid-round).
- Rest as needed between rounds, but perform a set every 4 min to be able to complete with in the time cap 20 min.
- Be conservative with weight increases – better to finish all rounds than fail early. The first 1–2 rounds should feel manageable – don’t burn out too soon.
- In order to get the endurance benefits from this workout, you need to complete unbroken sets; so pick a load that allows you to achieve that goal.
- Movement Standard:
Perform each movement clearly, we perform front squat and push press, no thrusters today. All squats must go below parallel, and presses must end with arms locked out overhead.
- RPE: 8–9/10. Aim for a heavy but technically clean final round.

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Beginner: Men 35 kg / Women 25 kg
Intermediate: Men 52.5 kg / Women 40 kg
Advanced: Men 70 kg / Women 47.5 kg
Experienced: Men 100+ kg / Women 70+ kg

Behind the neck split jerk
7 x every 3 min
3 reps

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Goal & Intensity:
-Light technique work to prep for upcoming Bear complex and bar control in the back rack.
-Execution: Perform 3 reps of behind the neck split jerk every 3 minutes for 7 rounds.
-Progress: Keep the weight light, slightly heavier than last time and focus on control and smooth bar return to back rack. Can built up, but only if you feel ok to bring the bar on your back..
-Tip: Distribute weight evenly in your feet and stay tight through the core.
RPE: 6-7

1) 12 Pistols Alt.
2) 10 T2B
3) 20 Arch Rock

3 x 12 AHAFA

1) FULL RANGE OF MOTION
2) ADD WEIGHT

3 Rounds YGIG

20 sec work 20 sec transition

1) Hanging L-Sit Hold
2) Handstand Hold
3) Pull-Up Hold
4) Ring Support Hold

5 rounds for time of
12 Deadlift
9 hang power clean
6 stoh

@ 70/48kg

(Initial test)

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Option A
52/40 kg

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

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Option B
35/25 kg

12 Deadlifts
9 Hang Power Cleans
6 Push Press

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Option C
20/15kg
12 Deadlifts
9 Muscle Cleans
6 Strict Shoulder Presses

Build up to a light, technical set of

Snatch pull + Power Snatch + Squat Snatch

"Best workout ever" -pääkeisari

AMRAP 20

First 10 minutes AMRAP snatch 70/50kg
Second 10 minutes AMRAP clean&jerk 70/50kg

BUY IN:
75 reps for time of:
AbMat sit-ups

Straight into…

for time of:

50 DU's before every set
10-20-30 reps
DBL DB thrusters 22.5/15kg

Score is total time