Optional Accessory

Easy 2k row, nose breathing only

RPE 2-3

CONDITIONING

5-8 set, E3MOM

20m Prowler Push, RPE 3-4

Remaining time easy pace bike/airbike/row/jogging

back squat 6x6

200m Run + 10 C&J @61/43kg
Scaled: 43/29kg
Try to be consistant. Do NOT crash!!!
Each round for time. Post slowest round.

Min 1-3: 5 Power cleans @70%
Min 4: Rest
Min 5-7: 3 Power cleans @75%
Min 8: Rest
Min 9-11: 1 Power cleans @80%
Min 12: Rest
Min 13-15: 1 Power clean @85+%

“Barista”
Teams of 3
For Time:
150/100 Calorie Bike
70 Clean and Jerks 40/30
70 Toes to Bar
50 Clean and Jerks 50/35
50 Pull-ups
30 Clean and Jerks 60/40

30 Burpee Pull-ups
150/100 Calorie Bike

Warm up(0:00-10:00)
10 good mornings
10 single leg deadlift

10 good mornings
10 plyo jumps

10 good mornings
10 body builders

Barbell warm up

Mobility(10:00-15:00)
1:00 min hamstring stretch
1:00 min couch stretch per

Weightlifting(15)
Week 1-back squat or
10-8-6-4-2 goblet squat

Fittrain(20)
30-20-10
kettlebell swings 35/20-challenge up 53/35
burpees
cal row

Opt(12)
5x5 ghdsu
5x5 hollow rocks
1600m walk/run
400m farmers carry

Finisher
30 cuff iso
30 band pull aparts
60 double crunch
1:00 min hamstring stretch per

Warm up(0:00-10:00)
10 air squats
20 arm circles

10 barbell front squat
20 over unders

10 barbell thrusters
20 pass through

Barbell warm up

Mobility(10:00-15:00)
1:00 min front rack stretch
1:00 min wrist stretch
1:00 min pigeon-:30 sec each
1:00 min samson-:30 sec each

Pointers/Skill(15:00-20:00)
thrusters-full r.o.m, control the weight, break up sets
chest to bar-make contact below collar bone, break up sets, establish a good pace.

Fittrain(20)
19.5
33-27-21-15-9
thrusters
chest to bar-jumping pull up

95/65-65/45

Finisher
30 band pull aparts
:30 sec shoulder distraction
60 rtw
1:00 min samson per

EMOM 10:00
First 5 Rounds: 3 Power Clean + Jerk @60/42.5kg
Last 5 Rounds: 5 Power Clean + Jerks @60/42.5kg

• Rx+: 70/50kg and all rds touch and go reps

A) 5 sets:
1 squat snatch
1 hang squat snatch
2 overhead squats
(Aim for heaviest possible in last set)

B) EMOM8:
5 x TNG squat snatch ~60% of max weight in A