3 rounds
Every 10min
800m Run
20 DB Hang Clean and Jerk 22,5/15kg
15 Wall ball
10 Pull up

Time cap 7min

6x 30s On / 30s Off

1) kbs
2) sit up
3) box jump
4) plank hold

3 Rounds for quality
2 Around the world handstand walks
5-10 Strict leg lifts(tuck, straight, high)
5-10 Crunches
30s. Superman hold

“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…

20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips
12 Push-Ups
16 Air Squats

immediately followed by…
1600 Meter Relay Run (alternating 400 meters)

In 15min:
Find days 3RM Deadlift

12min AMRAP
Row for distance
Every 3min perform 16 box step up 60/50

Rest 5min

12min AMRAP
30 kb swing 24/16
20 wall ball 20/14

A) Paused Back Squat
3 x 3 @75% of 1RM go every 1:15
- pause at the bottom of each rep

B) Power Clean
3 x 3 @70-75% 1 RM, go every 1:00

C) Sled Push
4-6 x 15m. Rest as needed
- heavy!

WARM-UP
3 ROUNDS
:30 Bike*
6 Inch Worms
7/7 Single Leg DB RDL
8 Up-Downs Over DB**

*Increase Pace (EZ-Mod-Hard) each round
**Rd 3 Perform 6 Burpees over the DB

STRENGTH
Deadlift
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

Barbell Complex: Build to a challenging set in 5-6 sets.
-2 Power Clean + 2 Front Squat + 1 Thruster

3 rounds for quality
10/side one legged deadlift
5-10 strict toes to bar / leg lift
10/side russian twist