At The GYM version


1.
Deadlift

1 x 20 reps with your stronger mixed grip
1 x 10 reps with your weaker mixed grip
1 x 10 reps with your weaker mice grip

*Again add five (10 kilos if your deadlift is very strong) kilos to last weeks sets.
Warm up again with sets of fives up to about a 70-75%.
Remember the 10 rep sets should feel easier after the 20 rep set. So no need to add weights on those. Focus on technique. Do not use belt or straps and don't bounce the barbell. Touch and go style still is allowed.

2.
Conditioning
Intervals
One round every 3 minutes x 5

15 Thursters 42,5/30kg
10 Burpees to target

*Weight should be light so you can focus on the speed.

OR

Anywhere version

1.
Leg strength
Strength
3-4 rounds of
10 Single leg split squat pulses (R) (0:46 on the video)
10 Single leg split squat pulses (L)
10 Single leg deadlift hops (R) (1:10 on the video)
10 Single leg deadlift hops (L)
10 Side plank leg raises (R)
10 Side plank leg raises (L)

*Rest as needed, for quality

2.
Conditioning
Intervals
One round every 3 minutes x 5

15-25 Odd object Thursters / Squat jumps
10 Burpees with high jump

*Choose thruster reps according to your weight. If done with water bottles - more reps but if you have a db or kb - less reps. If done with one arm - split the reps for both arms.

Video for anywhere leg movements

3x5 TEMPO 3130 Snatch Grip Deadlift.
Deficit if you want.

3sec up, 1 sec hold, 3sec down, start a new rep immediately.

RPE 4

3-4 rounds for quality;
15 goblet squats 32/24kg
10 ab roll outs ( use rower seat)
20 step ups (32/24kg)
10 strict t2b

Time cut off 15 mins

5x3 max paino

As a partners of 2 16 min AMRAP

5 Chest-to-bar Pull-ups
10 pushups hands on dumbbels
15 Front squats with 2 x dumbbels (2 x 35/25 lbs)
Alternate 200m Run with partner

-Partner 1 completes AMRAP of “Cindy Plus” while partner 2 completes a 200m Run
-Change for every 200m Run, continue where your partner left and add to the total of Rounds in 16 min

3 x front squats at 90-100% of heaviest C&J

20 Mins working on Snatch doubles, these can be dropped if needed.

For time:

• 1,000 Meter Row
• 40 Pull-Ups
• 30 Thrusters (95/65)
• 20 Lateral Barbell Burpees

work:rest/1:1
Go fast, but try to keep same pace from start to finish.

Finisher:  30 Deck Squats

As Many Reps As Possible in 4 minutes: strict toes-to-bar.