Optional Accessory
CONDITIONING

EMOM x6
1) 10 Double KB Front Squat
2) 5 High Box Jump

RPE 3 to 4

Every minute, on the minute, for 10 minutes:

8 Alternating Dumbbell Snatches
10 Sit-Ups

4 sets of:
Turkish Get-Ups x 2 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7 reps
(extend the legs for 2-3 seconds, pull them in for 2-3 seconds and repeat)
Rest 2 min

Floorpress with narrow grip (16 mins)
6x4 reps
- build up to a heavy 4 and repeat 5 more times

btw sets : 5x 6/6 single arm ring rows

8x
2min ON/2min OFF

A) 27/21 Cal. BikeErg
+ AMRAP of
Box Jump Overs

B) 27/21 Cal. Echo Bike
+ AMRAP of
Wall Balls

C) 27/21 Cal. SkiErg
+ AMRAP of
DB Snatches

D) 27/21 Cal. Row
+ AMRAP of
Burpee ove Rower

W:
4 min for Quality:
6 Dumbbell Thrusters 8/5 kg
10 Ring Row

Y:
12-9-6
Dumbbell Thruster 12/8 kg
2x Jumping Pull-ups

O:
12-9-6
Hang Cluster 35/25 kg
2x Jumping Pull-ups

B:
12-9-6
Cluster 45/30 kg
Pull-ups

P:
12-9-6
Cluster 52,5/35 kg
Bar Muscle-ups

Cluster:
Break it Down
Clean + Thruster = Cluster... this is complex movement with a lot of moving part. Focus on keeping each separate movement as tight as possible. Don’t get ahead of yourself, work to catch the clean in a good position so that the thruster can begin in a good position. Visualize the movement, and work to be in a good position for each phase. Fluidity is key, and as you fatigue it will become more and more difficult to hold yourself to good movement… so you must focus.

Bar Muscle-ups:
Lead with the Knees
The initial arch-hollow that you use in kipping pull-ups, CTB pull-ups etc is still present in the bar muscle-up, but you need a little extra juice to get you up over the bar. As you go into the hollow position and sweep your legs through, drive the knee forward and up as you open your hips towards the bar. If you can get enough momentum to bring your hips to the bar, then it is just a matter of sitting forward to land on top.

Floor Press:
Forearms Vertical
The floor press is essentially an abbreviated bench press, stopping when the elbows hit the floor, and the movement up until that point should be identical. On the bench press, in order to transfer maximum force into the bar, the forearms should stay vertical. Keep the elbow positioned approximately 45 degrees (diagonal in relation to the shoulder, so that the bar is directly over the bottom of the chest.

we have what we consider Pv(v) and have purposely kept the reps on the lower range because of the complexity of the movements. When we’re looking to access this system (Lactic Tolerance) we need to use big movements - regional, or global. Both of the movements at PURPLE do that, but they’re also complex, requiring extra focus and that can make it harder to really ‘go there’ in a workout like this. With that said, you should push the pace on this from the beginning. You should not do movements that have you doing 1s and 2s, you should be able to knock out the sets close to unbroken. The clusters should be smooth and consistent, look to keep your technique tight throughout. Use your breathing to facilitate your fast pace here and embrace the discomfort.

For time
4 Rounds
15 DB Clean and Jerk 2x22,5/15kg
15 Cal row
Timecap: 15 mins

Warm up(8)
active spiderman
active samson

straight leg bear crawl
walking front kick

cradle
active quad

knuckle draggers
inchworm

Mobility(4)
1:00 IT stretch
:30 chest stretch

Fittrain(20)
4rds
20 kbs 35/20-challenge up-53/35
200m run
20 hrpu-challenge up-hspu
200m run

Opt(12)
Iso-core
3 giant sets
10 tricep kickbacks
10 hammer curls
10 shoulder press
10 hollow rock

work up to a hvy of the following complex: 3 deadlifts+2 hang cleans+1 shoulder to oh
5x5 bk ext

Finisher
30 w-raise
100 flutter w/6 inch hold every 10 reps
1:00 min ham stretch

1)
20 Minutes of 4 position Snatches
Hip - above knee- under knee - floor
Aim for 70-80% of 1RM
2)
EMOM 14
One snatch
70% of 1RM

12 Rounds for Time:
5 Ring Rows
10 Sit-ups
15 Jumping Squats

W: air squats
Y+O above.
B+P strict pullups, abmat, 20 kg bumper squat

level today according to upper body pull

Strict Pull-ups
Tension
The name of the game is tension. Creating tension in the right muscles, and for us, that means lats. Learning to pull with the giant muscles of the back is a much better option than the puny arm flexors. Setting the shoulder down and back, keeping the body tight, as a unit, with head neutral will all allow for maximal lat recruitment. Don’t get sloppy. The shoulders and scaps should remain active throughout.

Abmat Situps
Why the Abmat
The abmat situp allows for full access to the abdominals, as opposed to the regular anchored situp, which uses much more hip flexor. When the abmat is correctly placed under the lumbar spine, it allows for both the extension needed in the lumbar spine and the anterior tilt of the pelvis, delivering a full range contraction of the abdominals.

Jumping Squats
Don’t Jump too High
This variation of the air squat is naturally more taxing, so finding ways to save your legs, and be more efficient with your movement is key. The obvious point here: don’t jump too high. Only jump as high as needed to bring the feet off the ground (or onto the plate), and work to stay efficient and in groove throughout.

Similar to her cousin Cindy, Mindy is a little more strict, and a little more sassy. We classify this as stamina Pp(p), but heart rate and breathing will spike every round on the jumping squats. With twelve rounds of 5 strict Pull-ups, we’re looking at 60 total strict Pull-ups at PURPLE . Broken up, this should not be a problem, if you push for sets of 5 each set, expect to feel that fatigue build as sets progress. Keep things moving consistently for all rounds, manage fatigue as best you can and if you’re spending too much time on the pullups, drop the variation down. And just to reiterate: break up the pull-ups and ring rows early to keep a good pace on the workout. Your abs and quads will catch a good burn here, but nothing you can’t push through.