4 rounds
50 DUs
10 lunges 60kg/40kg
10 T2B

Work 30s, Rest 60s
1. Sled/Yoke Push
2. Farmer Walk
3. Sledhammer hits
4. Banded KB Swing
5. Rest

Sumo Deadlift: 5 x 5. Rest 2:00

• Take 3-4 sets to build to work weight, then 5 sets same weight
• For those that know their max use approx 75% of 1RM
• Reset on each rep
• Goal: 5 challenging work sets executed with PERFECT technique.

3 rounds
5 deadlifts 90kg/60kg
3 cleans 90kg/60kg
10 kb swings 32kg/20kg
3 min rest
3 rounds
5 bar MUs
10 box overs 60cm/50cm

With a running clock:
On the 0: 9 reps
On the 2: 7 reps
On the 4: 5 reps
On the 6: 3 reps
On the 8: 1 rep
On the 10: 1 rep
On the 11: 1 rep
On the 12: 1 rep

Week #1 of our newest squat cycle, where we start with higher volume at lower weights, to five heavy singles. The first four sets are completed "On the 2:00" where we then transition to five sets of singles "On the 1:00". We'll be repeating this exact rep scheme next week, building upon these loads.

3rds
8-12 x Bench Press
rest 90s
then as super set
8-12 x Push Press
8-12 x Bent over row with 2s pause at top of the movement
rest 2min

Snatch Complex
3 Sets of
Power Snatch + Hang Power Snatch + Hang Squat Snatch (3x1+1+1)

"Rack City"
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

Kilos: 70/48

CONDITIONING
5 rounds for time:

6 Power Clean @70/50kg
12 TTB

RPE 4, not all out, but with very heavy breathing.

Target: under 7min

Tailoring Options:
Power Clean→ decrease loading to 60/40kg or 50/35kg
TTB→ hanging heel raise

"Jackie "

1000 Meter Row
50 Thrusters @20/15kg
30 Pull-Ups
Timecap : 12 mins

Good Times for “Jackie”
– Beginner: 10-12 minutes
– Intermediate: 7-9 minutes
– Advanced: 6-7 minutes
– Elite: <6 minutes
Compare to 2019.06.17