ON A 10:00 RUNNING CLOCK...
Build to a 3-Rep Moderate/Heavy Thruster

• Take bar from rack

15min EMOM: 2-position Clean (hang, floor) + Jerk

5 set @65%
5 set @70%
5 set @75%

On the minute do one hang clean, one clean and the jerk (split or push jerk). 5 sets with 65% of your 1rm C&J, 5 sets with 70% and last 5 with 75%. Scale if needed.

3 kierrosta

5+5 kuubalainen punnerrus
6+6 kp romanialainen maastaveto käyntiasennossa, tempo 3110
30s lepo liikkeiden välissä

DELOAD WEEK

2 rounds

2min AMRAP
2-4-6-8..
Pull-up
Handstand push-up

2min rest

2min AMRAP
2-4-6-8...
Sit-up
Back extension

2min rest

EMOM x 9 MINUTES
MIN 1 - 5 Deadlifts*
MIN 2 - 5-7 T2b build up ( work on kipping rhythm)
MIN 3 - :30 Jump Rope Practice
*Start Moderate and build to second or final workout weight.

RX
AMRAP x 13 MINUTES
2 Burpee Ring/Bar Muscle-Up
30 Double Unders
6 Shoulder to Overhead @70/47kg
30 Double Unders

SCALED
AMRAP x 13 MINUTES
2 Burpee Pull-Up
60 Single Unders
6 Push Press @ moderate
60 Single Unders

Goal: 4+rounds

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Banded Ws
10 SLOW Arm Haulers
:30 Childs Pose
-Rest as Needed btw Sets

2-Pos snatch + Snatch Balance

WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Row
2) 5 1-Arm upright row + 5 1-Arm overhead squats
3) 6-10 Box jump/step overs with step down
4) :30s Wallsit hold

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SNATCH

10 Sets of (Hi-hang snatch + Hang snatch + Snatch) @ 68-73%
Lift every 1:30 min

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STRENGTH


Front squat,
5 @ 65%
5 @ 69%
5 @ 74%

Back squat,
2 x 6 @ 67%
2 x 6 @ 69%
6 @ 71%

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(OPTIONAL) BONUS WORK

ACCESSORY



Bulgarian split squat,
4 x 6/6 (Hard)

1-Legged romanian deadlifts with dual dumbbells,
4 x 6/6 (Hard)

Barbell forward raise,
4 x 8 (moderate)

Dumbbell pullover,
4 x 10 Hard)

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CONDITIONING

As many reps as possible in 10:00 minutes of:
10 Toes to bar
10 Dual dumbbell cleans, 2 x 15/10kg
10 Ddal dumbbell front rack lunges, alternating legs

RX
EMOM x 20 MINUTES
MIN 1 - 15 V-Ups
MIN 2 - 20 Wall Balls @9/6kg
MIN 3&4 - Max 10m Shuttle Runs
MIN 5 - Rest

SCALED
EMOM x 20 MINUTES
MIN 1 - 10-15 Tuck-Ups
MIN 2 - 20 Wall Balls @light
MIN 3&4 - Max 10m Shuttle Runs
MIN 5 - Rest
RPE 9 on the runs

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Single Arm DB/KB Overhead Hold
MIN 2 - :50 Alt. Bird Dogs
MIN 3 - :50 Foam Roll

4-5 sets of
5 Benchpress
8 Pendlay Rows