5 SETS
1 Snatch Deadlift
+
1 Hang High Pull
+
2 Hang Power Snatches
- Start Light and Build to Moderate.
- Rest As Needed b/t Sets

AMRAP x 20 MINUTES
20/15 Cal Bike/Row/Ski
20 Sit-Ups
5+ Up-Down Box Step/Climb Overs @ HIGH

• Box reps increase by 3 each round. 5/8/11/14 etc
• RPE 5
• https://vimeo.com/846227943?share=copy

Kipping Pull-Up Progression / Practice
+
Thruster Build Up. Build heavier than the workout weight and do 3 x 5

• RPE 4

POST WORKOUT STRENGTH
Floor Press
12-10-8

• Start Light and build to Moderate. This is a deload week.

Practice time;
(Ring) Pull-Up
Chest to Bar/Ring
Hips to Rings
Dip Support Top
Dip support Bottom
Ring Muscle-Up

WORKOUT
EMOM x 20 MINUTES
MIN 1 - 20 KB Goblet Alt. Lunges
MIN 2 - 15/12 Cal Bike/Row/Ski
MIN 3 - Max Sit-Ups
MIN 4 - Rest

• RPE 7
• Video: https://vimeo.com/893661923?share=copy

CATCHING SOME EARHART (PERFORMANCE)

4 x 3:00 Work; Rest 1:30
4-6-8-and so on...
Box Jump Overs (61/51cm)
1-2-3-and so on...
Deadlifts (100/70kg)

---

CATCHING SOME EARHART (FITNESS)

4 x 3:00 Work; Rest 1:30
4-6-8-and so on...
Box Jump Overs (Low/Fast)
1-2-3-and so on...
Deadlifts (Moderate)

• Start from the beginning of each AMRAP.
• RPE 9
• Video https://vimeo.com/924882304?share=copy

Partner AMRAP 12

20/16cal machine
20 Db snatch @22,5/15kg
20 Db box step over

Partner workout

3 rounds for time
12-9-6 front squat (increasing weights)
15-12-9 toes to bar
21-15-9 box jump 60/50

You go / I go full rounds

Front squat weights:
♂ 50 / 60 / 72,5
♀ 35 / 42,5 / 50

50 Minutes Of :

5 Minutes Cardio ( HR Zone 1-2 )
3 + 3 Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
20 to 30-seconds of Wall facing flutters
10 to 20 Handstand shoulder taps
5 Minutes Cardio ( HR Zone 1-2 )
10m-20m Handstand Walk