2 Rounds

Every 8 min (5 min tc)
A)
400m run
20 Db Front rack lunge 22,5/15kg
200m run
10 Db Stoh 22,5/15kg

B)
400m Run
30 Db Stoh (15+15)
200m run
10 Db front rack lunge

WARM-UP
ON A 10:00 RUNNING CLOCK…
400m Run
20 Alt. Groiners
15 Bootstrappers
10 Alt. Cossack Squats w/ :02 Pause in the bottom
5 Slow Air Squats
10 One and a Quarter Air Squats
15 Squat Jumps
20 Alt. Groiners

STRENGTH
Back Squat
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

(Score is Weight)

Front squat progressio VK 2
1x 10, 2x 8 ( 50%,55%,60%)

Amrap12
10 box jump
8 thruster 40/30kg
6 bar over burpee

Front squat progressio VK 1
3 x 10 (45%, 50%, 55%)

Amrap12
12/15 Cal row
10-12 front rack reverse lunges
15 sit- ups with plate/dB

Core

1A) CLEAN + PUSH PRESS + SPLIT JERK 5X(2+2+1)X70% OF SPLIT JERKS 1RM
1B) HAMSTRING PULLS 5X3

Front Box Squat
5 x 4 - for speed every 60s.
- Parallel box
- go heavy
- No grinding, good pace on each rep.

1A) pause front squat 4x4x65%, 3s pause
1B) from knees to feet + knees to chest + 3 broad jumps x 5

WORKOUT

AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch (53/35)|(35/26)*

-Rest 1:00-

AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch

*KB Must come to a stop on the floor each rep. Option for DB Snatch if needed.
**Pick up where you left off on the second AMRAP.

(Score is Rounds + Reps)

5 Rounds of
3 Power Snatches 60/40kg
9 Bar Facing Burpees
50 Double Unders

8x 2min ON 2min OFF

20/17 Cal
Max leuat

Tulos: Leuat