”Holleyman”
15min AMRAP
Alternating full rounds
10/8cal row
5 WB
3 HSPU
1 clean @100/70kg (or 80% of 1RM clean)

3min rest

”Kalsu”
Alternating minutes until
100 thruster @60/42,5kg
EMOM 5 bar facing burpee

TC: 15min

Weighted dip 4x50%, 3x60%, 3x70%, 2x80%

3-4 rounds, rest as needed:
10+10m s.a. kb bottom up carry
10-15 + 10-15 banded external rotation press

E105s x9:
3 x 3-2-1 Squat snatch

Find heavy 1 of the day.

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.