WORKOUT (PERFORMANCE)
ON A 30:00 RUNNING CLOCK...
1600m Run / 5 x Stairs
-Immediately Into
8 ROUNDS
10 DB or KB Alt. Farmers Lunges @ moderate-heavy
12 x Anchored Sit-up Throws (to wall)
-Immediately Into
Max Cal Bike/Row/Ski w/ Time Remaining.

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FITNESS
ON A 30:00 RUNNING CLOCK...
1200m Run / 4 x Stairs
-Immediately Into
8 ROUNDS
8 DB or KB Alt. Farmers Lunges @ moderate
10 x Anchored Sit-up Throws (in air)
-Immediately Into
Max Cal Bike/Row/Ski w/ Time Remaining.

• RPE 8

Each minute, on the minute, perform two reps of 1+1/4 squats. Use 70-80% if 1 RM. Record max weight used.

Finish off with 50x50% of the max weight used.
Record the weight.

PERFORMANCE
AMRAP x 18 MINUTES
200m Run / Half Stairs
10 Alt. Front Rack Forward Lunges @ 60/42.5kg
10 Burpee Pull-Up @30/20cm jump approx
15 Toes to Bar

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FITNESS
AMRAP x 18 MINUTES
200m Run / Half Stairs
10 Alt. Front Rack Lunges @ moderate
10 Burpees To Target @ challenging jump
15 Kipping Knees to Chest

• RPE 7
• Video: https://vimeo.com/820784477?share=copy

A. Strength
20min for Quality
10/10 Hammer Curls
15 Ring Rows
10-15 Pushups
Core*

*Round 1 &5 :20 Kneehugs
Round 2...: 20/20 Russian Twist
Round 3: 10/10 alt Single Leg V-ups
Round 4: 10/10 Side Plank Lifts

Rest 5min

B. Cardio
EMOM 20
1) 8-16 Calories
2) 30-50 Double Unders
3) 12-20 Wall Balls
4) 8-15 Burpees
5) 12-20 KB swings

WARM-UP

3 Rounds or 10:00 minutes of:
:45s Erg
10 Barbell upright row, snatch grip
8 Overhead squats
6 Sotts press
4 Hang snatches
3 High box jumps
20 Flutter kicks

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SNATCH

Primer:
3-Position snatch.
(Above knee, below knee, floor)
You choose the weight, but focus on speed, control and good technique.
3-5 sets / 8:00 minutes

Worksets,

Snatch
3 x 3 @ 80%
3 x 2 @ 84%
3 x 1 @ 88%
Lift every minute on the minute.

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STRENGTH

Shoulder press,
5 rep max in 3-4 sets.
Then 4 x 5 @ 90% of the heaviest set of 6.

Push press,
2 x 6 @ 81%
2 x 4 @ 86%
3 @ 88%
Lift every 2:00

Back squats,
5 @ 80 %
4 @ 82 %
3 @ 85 %
5 @ 83 %
4 @ 85 %
3 @ 88 %
Lift every 2:00

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(OPTIONAL) BONUS

Accessory:

4 Rounds of:
15 Banded pull-ups
10 Seated z-press with kettlebells
20 Alternating leg V-ups
12 Toes up romanian deadlifts
12 Cyclist squats
10-15 Back extensions on GHD
Rest 1:00 min between rounds.

OR

Conditioning:

Metcon (time)

5 Rounds for time:
10 Sumo deadlift hi-pulls
10 Push press 40/30kg (50% of push press 1 rep max)
10 Pull-ups

8 x 3 min intervals

A) in a 3 min window
20/15 Cal
+ amrap remaining time
12 DB snatch 22,5/15kg
6 Box Jumps

Rest 2 min

B) AMRAP 3
2x7,5m Overhead walking lunges with 20/15kg plate
5 handstand pushups
2x7,5m walking lunges with 20/15kg plate
10 Plate Ground to Overhead 20/15kg

Rest 2 min

C) in a 3 min window
20 Wall Balls
+ amrap remaining time
5 Line Facing Burpee-Broad Jumps
12 KB Swings 24/16kg

Rest 2 min

D) AMRAP
3 Wall walks
6 Pullups
9 Sit-ups

Rest 5 min and repeat

High box jump 3x3

EMOM x 20 MINUTES
MIN 1 - 200m Run
MIN 2 - 1 Snatch @ Mod-Heavy
MIN 3 - Max Wall Balls @9/6kg
MIN 4 - Rest
*Increase loading each round or stay at the same weight. Use the entire minute to make the lift. Max 3 attempts per minute.
RPE 8-9

10 step back front rack lunges
60/40kg

4 rounds for time
10 kb snatches, alternating 24kg/16kg
10 push ups
5 deadlifts 100kg/75kg
10 T2B