CONDITIONING

6x4min AMRAP, 2min rest between (A+B+A+B+A+B):

A= 4min AMRAP:
Row 10/7cal, 7 Thruster @40/30kg

B= 4min AMRAP:
12 KBS, 10 Sit-Up, 8 Up and Down

Increase the power output each round!

1st round RPE 3
2nd round RPE 3-4
3rd round RPE 4-5, very heavy breathing, not able to have a conversation.

Do NOT start too fast, you should be able to pick up the pace on each round.

AMRAP 20:
7 Power Cleans 60/40kg
7 Burpees
200 Meter Run
60 seconds Rest

Intended Stimulus:
Inside this triplet workout, we’re looking for a power clean weight that athletes could complete 15+ unbroken repetitions when fresh. This is a moderate load that athletes could hold onto unbroken for every round. If these have to be singles, the bar is too heavy. The full 200 meter run must be completed to count towards today’s score. The burpees today are standard burpees, requiring full extension and a small clap overhead. Resting a full minute before starting a new round.
If unable to run, complete one of the following:

15/10 Calorie Assault Bike
250/200 Meter Row

Back Squats
1x70%
1x80%
4x3x85%
3+ x 85%

20m Prowler Push, 20m Farmers Carry

EMOM 12, alternating (max 40 sec work, 20 off)

Ski erg 13/11 cal

Abmat sit ups 15 reps (tempo)

Strict pull-up 4-8 reps

Row 13/11 cal

10 Rounds for time:
5 Strict Pull-ups (change grip every 2 sets)
10 Bar Dips
15 Barbell Rows (40, 30kg)
Rest 60s

-21:00 cap
-Rx+: Ring dips

Rest 5 min

5 Rounds not for time:
20 Banded Pull-aparts (underhand grip)
20 Banded Overhead Triceps Extensions
20 Banded Abs Pulldown

-10:00 cap

10 min Emom
3 Hang power clean 65-75%

4x
3min ON/90sec OFF

AMRAP of
3 Thrusters 60/40kg
6 Front Squats
9 Box Jumps

Accessory workout, 15 minutes of:

8 + 8 Bulgarian Split squat (DB/KB)
10 Strict TTB
30 Shoulder tap, plank position
10+10 Side Crunch

1a) Medium Grip Floor Press: 8-8-6-6-4-4. Rest 45s.
– adding weight each set
– Option: 6 x 6 focusing on technique.

1b) Inverted Rows: 6 x 10. Rest 45s.
– 1st 3 sets – pronated grip
– Last 3 sets – supinated grip