PERFORMANCE
"TRIPLE THREAT"
3 SETS EACH FOR TIME
400m Run / 1+½ x Stairs
20 Toes to Bar
30 KB USA Swings @24/16kg
40 KB Goblet Alt. Lunges
50 Wall Balls @20/14lbs
Rest 2:00 b/t Sets

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FITNESS
"TRIPLE THREAT"
3 SETS EACH FOR TIME
400m Run / 1 x Stairs
10 Knee Raises
20 KB Russian Swings @16/12kg
30 KB Goblet Alt. Lunges
40 Wall Balls
Rest 2:00 b/t Sets

• RPE 8
• Video: https://vimeo.com/807845374

200-m run
15 wall-ball shots
10 toes-to-bars

5 rounds for time:
140-m run
10 wall-ball shots
10 sit ups

5 rounds for time of:

• 25 kettlebell swings, 2 pood
• 25 GHD sit-ups
• 25 back extensions
• 25 knees-to-elbows

Warm-up:

3 Rounds or 10:00 minutes of:
:45s Erg
10-15 Banded pull aparts
3-5 Hang muscle snatch
3-5 Behind the neck shoulder press
3-5 Overhead squats
3-5 Snatch balance
3-5 Snatches

SNATCH



Primer:

Hang muscle snatch + Hang power snatch + Overhead squat.
3-5 sets of (2+2+2).
You choose the weights, but focus on good mechanics.

Worksets:

Hang power snatch + Overhead squat
2 x (3+2) @ 69%
2 x (2+1) @ 72%
*Percentages are of 1 rep max snatch
*3s descend on the overhead squats
Rest 1-2 minutes between sets.

CLEAN AND JERK

Primer: 3 sets of 5-10 Sotts press, empty barbell.

Worksets:

Clean,
3 x 1 @ 69%
3 x 1 @ 72%
3 x 1 @ 75%
*Rest 1:00 min between sets.

Split jerk,
3 x 3 @ 69%
3 x 2 @ 72%
3 x 1 @ 75%
*Rest 1:00 min between sets.

FRONT SQUAT

Tempo front squats,
2 x 5 @ 65%
5 x 2 @ 71%

2-3s pause at the bottom. The pause should long enough that there isn’t any stretch reflex happening.

(Optional) Bonus:

3 Rounds of:
10 Bent over rows with kettlebells/dumbbells
10 Behind the neck tricep extensions
:30-45s Weighted plank
*Rest 1:00 min between rounds

3 Rounds of:
10 Back rack weighted lunges, alternating legs
10 Cyclist squats
:30-45s Barbell sidebends
*Rest 1:00 min between rounds.

1min on - 3min off x6, alternate between a and b:
a) 10 air squat - 10 dl (100 / 70 / 50%) - amrap lateral bar over burpee
b) 6+6 s.a. db thruster (22,5 / 15) - amrap row
Result: burpees + cals

Target: ~30s for amraps, tailor reps & weight accordingly.
90+% efforts from the start! Last ones almost 100%.

8-8-6-6

8-8-6-6

Warm Up
2 rounds
1min row or ski
1 min air bike or run
5-10 banded pass through
15 band pull aparts
15 ring row
15 goblet squats

Metcon
Emom 24 or 28
1) 10/12 cal row (max 45s)
2) 8-12 pull ups / ring rows
3) 9/11 cal assault bike (max 45s)
4) 8-12 wall ball shots

Accessory
3x15-20 Banded hamstring curls (green,blue,red)
3x6-12 wall facing hspu or box hspu
rest as needed