WEIGHTLIFTING

Power Clean + Squat Clean + Jerk

Every 90sec for 12 set. Add loading after 3 lifts. Last 3 sets around 90-95% of your daily conditioning.

STRENGTH

4 rounds, rest as needed between

1) 5 Behind the Neck Snatch Grip Press
2) 5 Weighted Pull-Up
3) 5-10 GHD Hip Extension, TEMPO 3013 (3sec down, straight up, 3 sec hold in the top position)

RPE 4

• Front rack Reverse lunge with band: 12+12
• Dip support hold: 20-30s.
• KB Z-press: 6-8/hand (alt.)
• Strict T2B: 6-8

For Time:
800 Meter Row
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Row
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Row
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)

2 sets of (5min rest between sets):

4 Intervals of: 3min ON/1min OFF

A) AMRAP of: “Macho Man”
3 Power Cleans 60/40kg
3 Front Squats
3 Jerks

B) AMRAP of:
5 HR Pushups
10 Situps
15 Squats

C) AMRAP of:
8 KB Swings 32/24kg
4 Handstand Pushups
2 Muscle-Ups

D) 20 Wall Balls
20 Box Jumps
+ ME Cal on Bike/Ski/Row

4-5 rounds, rest as needed:

1) 5 Back Squat@80-88%,RPE 4
2) 5 Weighted Pull-Up
3) 5 Weighted Ring Dip

RPE 4

Scale if needed

Row 1,200 meters
Then,
4 rounds of:

12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then,
Row 1,200 meters

AMRAP 18:
5 Round Buy-In:
200 Meter Row
10 Overhead Squats (95/65)
In Time Remaining… Max Rounds:
5 Chest to Bar Pull-ups
7 Kipping Handstand Push-ups
21 Air Squats

For Time:

100 lunges
50 pull ups
100 box jumps
50 DU or 150 singles
100 slam balls
50 DB snatched alternating
100 t2b or k290
50 wall balls
100 sit ups
10 rope climbs

Split reps with your partner
One partner works at a time

Optional Accessory:

EMOM x5

3 Power Snatch, RPE 3-4

Drop and Go or Touch and Go.