Tempo Deadlift (21X1)
3x6

• RPE 7, moderate weight all sets.
• Fast up, 1 locked out, 2 down, 1 reset in bottom.

PERFORMANCE
1)
ON A 10:00 RUNNING CLOCK...
100-75-50 Double Unders
30-20-10* Cal Bike/Row/Ski / 20-15-10 Female cals
5-4-3 Shoulder to Overhead @85/60kg
Rest 2:00
2)
AMRAP x 6 MINUTES
25 Double Unders
12/10 Cal Bike/Row/Ski
3 Shoulder to Overhead

---

FITNESS
1)
ON A 10:00 RUNNING CLOCK...
150-100-75 Single Unders
20-15-10 Cal Bike/Row/Ski / 15-12-7 Female Clas
5-4-3 Push Press @ moderate
Rest 2:00
2)
AMRAP x 6 MINUTES
40 Single Unders
10/8 Cal Bike/Row/Ski
3 Push Press

• RPE 7
• Video https://vimeo.com/825210739?share=copy

FINISHER (ALL)
4 SETS (:40 ON/ :20 OFF)
MOVT 1 - Single DB Overhead Hold
MOVT 2 - Single DB Gun Hold
1 SET = MOVT 1 + MOVT 2.

• RPE 5
• Video: https://vimeo.com/865846353?share=copy

4 SETS
1 Segmented Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean

• Keep weight Light. This is meant to be prep for tomorrow's 1-Rep Attempt!
• Pause Below the Knee, Above the Knee, Power Position, then complete Power Clean.

Push Jerk
12-10-8

• Start Light and build to Moderate. This is a deload week in the Strength Cycle.
• Week 4 of 5

AMRAP 42, With Partner

Run 800m both
70 One Arm Kettlebell Swing
50 Step Over Box
100 Calories Row
50 One Arm Overhead Squat ( KB / DB )
70 Russian Twist, use Heavy Plate
100 Calories Bike Erg

150-m run
10 handstand push-ups
15 wall-ball shots

Scaled WOD
AMRAP 15:
400m bike/ 200m row
6 dumbbell push presses
9 wall-ball shots

1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

Scaled WOD
For completion:
3-3-3 back squat
3-3-3 shoulder press
3-3-3 deadlift

50 minutes of :

6 Minutes Cardio ( HR Zone 1-2 )
3 + 3 Rope Knees to Elbows
2 Rope Climbs
6 Minutes Cardio ( HR Zone 1-2 )
40m Offset Carry ( front rack & Overhead )
20 Sit-Ups

4x
3min ON/2min OFF
alt. A and B

A) 25/20 Cal.
+
AMRAP of
5 Snatch 60/40kg
5 C2B Pullups

B) AMRAP of
15 Wall Balls
35 Double Unders