8 x E90SEC
power clean + front squat + jerk
- find a heavy set

E2MOM
tng power clean + jerk (5+5)
- find heaviest complex in 5-7 sets, start light

"The Chief"

AMRAP in 3 minutes

3 Power Cleans
6 Push-Ups
9 Air Squats

Then Rest 1 minute

Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

AMRAP (with a Partner) in 40 minutes

50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
Split work between partners as needed. Run together.

EMOM 25

1) double unders
2) bar MU
3) walking lunges
4) toes to bar
5) rest

RPE 7

-choose your reps per wanted RPE

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Goal & Intensity:
-Practice skill, strength, and endurance in one balanced workout.
-Movements challenge different areas, but the rest minute keeps the pace under control.
-Steady effort by choosing your own reps to match RPE 7. Aim for quality reps without running out of time in the minute.
-Focus on movement quality throughout, especially on bodyweight skills.
RPE: 7
Area of training and benefit: This workout develops body control, strength, and conditioning all at once. It is valuable practice because it teaches pacing and keeping movement quality under fatigue.

Build to daily technical heavy 1
in 10 min

Push Jerk 5 RM

Tempo Bench press

5 x every 4 min
3 reps
80% of 3 RM

4-3-X-2

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Goal & Intensity:
-Build upper body max strength and control under load. Same load trough out sets.
-This is our second session using tempo — we continue to develop muscle tension and position awareness ahead of the 13.8. test.
-Controlled eccentric and pause make each set demanding even if the load is not maximal.
RPE 8 — sets should feel heavy but allow for solid form throughout.
-Focus on an aggressive press during the “X” phase and keep driving your leg to the floor.
Training Focus:
Tempo bench press builds max pressing strength and improves force production from a paused position.
Especially valuable for athletes looking to improve pushing power or performance under fatigue.

AMRAP 15

5 Strict Pull-Ups
10 Push-Ups
15 Air Squat
1-2-3-4-5-6-7...Etc.
Deadlift 120/90kg

For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
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option 2
For time:
400-m run
30 knees-to-chests
400-m run
5 wall walks
400-m run
30 knees-to-chests
400-m run
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option 3
200-m run
20 hanging knee raises
200-m run
5 inchworm + push-ups
200-m run
20 hanging knee raises
200-m run

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Goal & Intensity:
- This bodyweight workout will challenge your core stamina in different ways.
- Prioritize full range of motion wall walks if possible. If you can climb the wall fully without losing control or bending your elbows, but the volume is too high, reduce the to 5 or 7 reps as needed. If you can’t fully climb the wall without losing a straight arm, scale the range of motion as well.
- Following the workout, we will perform some skill work, focusing on strengthening the posterior chain. Afterward, stick around to spend time stretching before leaving the gym.
- 12:00-18:00.
- Moderate time domain pyramid-style workout.
- Run efforts in 2:15 or less. 3+ wall walks per minute. Toes-to-bars in 3:00 or less.